SportMed InTraining: When Should We Eat Protein?
WEEK 10 SUN RUN INTRAINING: PROTEIN TIMING
The 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.
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