Protein ingestion
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For effective protein ingestion, it's important to consider both timing and quantity. Here are some insights from experts on this topic:
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Timing for Muscle Benefits: highlights that ingesting protein early in the day (between 5:00 A.M. and 10:00 A.M.) can be more beneficial for muscle maintenance and hypertrophy due to circadian clock mechanisms that enhance protein synthesis in the morning 1 2.
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Protein Dosing: suggests that consuming around 20 grams of protein with each main meal is optimal for muscle protein synthesis in healthy individuals. This amount may vary based on individual needs, such as higher intake for larger or more active individuals 3.
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Quality and Source: The type of protein matters. Luc van Loon notes that dairy proteins support muscle synthesis well, while there appears to be minimal benefit from collagen proteins for muscle connective tissue synthesis, even post-exercise 4.
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Fasting and Aging Insight: discusses the balance between protein intake and longevity, noting that high protein intake might accelerate aging and increase cancer risk in those under 65, while older adults may actually benefit from higher protein intake for muscle maintenance 5.
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Protein Leverage Hypothesis: This theory, explained by , suggests that inadequate protein intake through nutrient-diluted foods might drive overeating to meet protein requirements, thus increasing overall energy intake 6.
By considering these factors, you can tailor your protein consumption to optimize muscle health and general well-being based on your specific goals and circumstances.
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