Protein timing has been a topic of hot discussion for decades.
Honestly, you can walk into any gym and start an argument by asking whether it matters how often you eat protein throughout the day!
Some “experts” believe you need to consume protein every 2-3 hours in order to keep a constant stream of amino acids ready for your muscles to gobble up, but other “experts” believe that as long as you eat enough protein throughout the day it doesn’t make any difference.
So who is right?
Well, I’m going to wade through the scientific evidence and find out!
The Theory Behind Protein Timing
This is a “trick” which bodybuilders have been using for decades.
The theory is that spreading your protein intake throughout the day (as opposed to having 2-3 main meals) will create a constant stream of amino acids, which should lead to greater uptake and help make better use of the protein you eat.
Essentially, two people could eat the same amount of protein and see different results, provided one was smart about protein timing and the other wasn’t.
Are There Any Studies On This?
Yes indeed!
Back in 2012, researchers from Switzerland published a trial on this topic. where trainees were given a total of 80 grams of whey protein after a leg workout, and it was divided into the following categories:
- Group A had 80g protein (10g every 1.5 hours)
- Group B had 80g protein (20g every 3 hours)
- Group C had 80g protein (40g every 6 hours)
All of the trainees saw improvements to muscle protein synthesis, protein turnover, and protein breakdown, but the second group (20g every 3 hours) saw the best results overall. (1)
This group also achieved a superior net protein balance and higher protein metabolism, which shows us that spreading your protein intake over regular intervals throughout the day can lead to better muscle building results!
However, it’s worth noting that the improvements were pretty small, so don’t feel like you need to overhaul your entire lifestyle if it’s going to cause you any problems.
After all, dietary adherence is (by far) the most important factor in achieving long-term results, so if you currently prefer to eat your daily protein intake across 2-3 main meals and it’s working for you, then I don’t see any reason to change that. (2)
However, those of you who enjoy trying new things have just found an extra muscle building tool you can use!
Further Reading:
If you enjoyed this blog, then you’ll probably also like reading these.
>> How Much Protein Should You Eat To Build Muscle?
>> Super Size (Nutrition Plan)
>> Russ’ Guide To Supplements
References:
- Moore D. R., et al. Daytime Pattern Of Post-Exercise Protein Intake Affects Whole-Body Protein Turnover In Resistance-Trained Males. Nutr Metab (Lond) (2012).
- Howell S., et al. “Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories. Am J Physiol Endocrinol Metab. (2017)