Research
Macro partitioning
Consuming 4-5 protein boluses per day, with one near training and one before sleep, optimizes muscle protein synthesis without requiring precise peri-workout carbohydrate timing.
Eat 4-5 meals with protein throughout the day. Make sure one of these meals is within 1-2 hours of your workout and another is within 1-2 hours before you go to sleep. You do not need to rush to consume carbohydrates immediately after training; total daily protein and overall meal distribution are more important.
ModerateSupportsMEDIUM confidence
we recommend consuming four or five protein boluses per day with one consumed near training and one prior to sleep.
Why this rating
Based on acute MPS studies and some longitudinal data, but long-term studies show mixed results on timing vs. total intake.
Source
Nutritional Recommendations for Physique Athletes
Brandon M. Roberts et al. · Journal of Human Kinetics · 2020
narrative_reviewCited 61×
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