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SportMed InTraining: When Should We Eat Protein?

Week 10 Sun Run InTraining: Protein Timing

ProteinThe timing of our protein intake throughout the day is just as important as how much protein we eat.  Although most of us actually do get enough protein in a day, studies have consistently found that we tend to eat most of our protein at dinner and have very little at lunch and almost none at breakfast.  In doing so, we miss out on the opportunity to build muscle throughout the day by carb loading our daytime meals.

Several studies agree that consuming 25-30g protein at every meal maximizes muscle building in both young and older adults.  We can get this much protein in:

-       2 eggs + 1 cup milk
-       ¾ cup greek yogurt and whole grain cereal
-       Sprouted grain bread ham sandwich
-       1 can tuna
-       1 small chicken breast

When it comes to timing protein around resistance workouts, we get the greatest muscle recovery benefits from taking a small amount of protein with carbohydrate within 30minutes after exercise.  Want to continue to build muscle while you sleep? Some early research supports also eating a serving of protein immediately before sleep to stimulate overnight muscle building after exercise.

For the full article, click here for the SportMedBC news.

Latest News

  • Now Launching Sport Nutrition Courses Made for Athletes

    courseIs nutrition holding back your performance?  Find out what you need to know about protein powders, recovery and how to fuel your best performance.  Save time and money by knowing the difference between gimicks and real sport nutrition strategies.  Get your information straight from an expert, in the comfort of your own home, at the press of a button.

    Learn from top sport dietitians Cristina Sutter and Kara Marshall, who have coached professional and Olympic athletes, about the most common sport nutrition mistakes and habits that are holding you back from reaching your goals.  We know that you are busy, so we have made all our courses short - all under 30minutes - with tip sheets, easy meal and snack ideas, meal planners and goal setting workbooks to help you get the results you deserve.  

    See all our courses at https://westcoastperformancenutrition.thinkific.com/

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