#1 Does eating protein every 3h really maximize muscle growth and strength gains?
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#1 Does eating protein every 3h really maximize muscle growth and strength gains?
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In this episode, we analize 20 research papers on the topics of protein ingestion and muscle protein synthesis, and we try to answer the question: does spreading my protein intake throughout the day maximize my muscle growth?
Sources:
10.1016/j.tjnut.2024.12.025 - Effect of 3 Different Daily Protein Intakes in a 2-Meal Eating Pattern on Protein Turnover in Middle Age and Older Adults - A Randomized Controlled Trial.pdf
10.3390/nu12051441 - Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept?.pdf
10.1007/s00394-021-02487-2 - Evenness of dietary protein distribution is associated with higher muscle mass but not muscle strength or protein turnover in healthy adults: a systematic review.pdf
10.1017/S0029665120007934 - Important determinants to take into account to optimize protein nutrition in the elderly: solutions to a complex equation.pdf
10.3390/healthcare3030529 - The Link between Dietary Protein Intake, Skeletal Muscle Function and Health in Older Adults.pdf
PII S0002916522044276 - Protein pulse feeding improves protein retention in elderly women.pdf
10.3390/nu14214442 - Comparing Even with Skewed Dietary Protein Distribution Shows No Difference in Muscle Protein Synthesis or Amino Acid Utilization in Healthy Older Individuals: A Randomized Controlled Trial.pdf
10.1016/j.tjnut.2024.02.009 - Daily Dietary Protein Distribution Does Not Influence Changes in Body Weight Loss in Women of Reproductive Years with Overweight/Obesity: A Randomized Controlled Trial.pdf
PII S0002916522026727 - Within-day protein distribution does not influence body composition responses during weight loss in resistance-training adults who are overweight.pdf
10.1113/JP275246 - Effect of resistance training and protein intake pattern on myofibrillar protein synthesis and proteome kinetics in older men in energy restriction.pdf
10.1016/j.clnu.2017.02.020 - Protein intake distribution pattern does not affect anabolic response, lean body mass, muscle strength or function over 8 weeks in older adults: A randomized-controlled trial.pdf
10.1152/ajpendo.00382.201 - Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily.pdf
10.1152/ajpendo.00550.2014 - Hypoenergetic diet-induced reductions in myofibrillar protein synthesis are restored with resistance exercise.pdf
10.3945/jn.113.185280 - Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults.pdf
10.1113/jphysiol.2012.244897 - Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.pdf
10.1186/1550-2783-10-53 - The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.pdf
10.3390/nu17132070 - Does Protein Ingestion Timing Affect Exercise-Induced Adaptations? A Systematic Review with Meta-Analysis.pdf
A systematic review, meta-analysis and metaregression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.pdf
10.1186/s12970-017-0189-4 - International Society of Sports Nutrition Position Stand: Nutrient Timing.pdf
10.1186/s12970-017-0177-8 - International Society of Sports Nutrition Position Stand: Protein and Exercise.pdf