PROTEIN

 

Protein

How much, when and sources


All of the below is best practice however not best suited for you and your own individual context of daily schedule, eating preferences, goals, current physique etc. That’s something a qualified Sports Nutritionist like myself can help you dial in.


How much: A good place to start is getting 1.4-2g of protein per kg of ideal bodyweight per day. I say ideal bodyweight as it works for both those who want to gain and lose weight. (PMID: 28642676). 


When: 3-5 evenly spread doses across the day hitting ~30-40g protein per meal with 3g leucine per feeding period to maximise muscle protein synthesis (MPS- the process of building muscle)


Sources: Your protein sources should be varied, roughly 3-4 different types (protein supplement, beef, chicken, tuna). Emerging evidence suggests there is no difference in muscle gained when consuming either animal or plant proteins as long as you ingested 5g creatine daily and consumed 2g protein per kg of bodyweight (PMID: 36822394). The authors also reported no conflicts of interest...I love eating meat and have a bias in that direction so I was quite skeptical…however I’m changing my position in line with the research.


The absorption rate suggests the evenly spread doses but if that doesn't work for you and your schedule I would just focus on getting your total daily protein intake in the 1.4-2g/kg of bodyweight range.


Thanks for reading. If you have any questions be sure to each out.


Connor.

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