Macro partitioning
Distributing daily protein intake in a balanced pattern (approx. 25% per meal, ~30g/meal) stimulates myofibrillar protein synthesis more effectively than a skewed distribution (majority at dinner) during energy restriction in older men.
If you are older and trying to lose weight, don't just focus on your total protein for the day. Spread it out. Aim for about 30 grams of high-quality protein at each of your 3-4 main meals. This strategy helps protect your muscle mass better than eating most of your protein at dinner, especially if you are also doing strength training.
During ER in overweight/obese older men a BAL consumption of protein stimulated the synthesis of muscle contractile proteins more effectively than traditional, SKEW distribution.
Why this rating
Randomized controlled trial with objective measures (stable isotope infusion) in a specific population, though short duration (4 weeks) and small sample size (n=20).
Source
Hypoenergetic diet-induced reductions in myofibrillar protein synthesis are restored with resistance training and balanced daily protein ingestion in older men
C. H. Murphy et al. · American Journal of Physiology-Endocrinology and Metabolism · 2015
DOI 10.1152/ajpendo.00550.2014
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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