Hormonal
Ingesting a substantial mixed meal immediately after resistance exercise suppresses muscle protein breakdown (MPB) more effectively than consuming the same meal before exercise or exercising in a fasted state.
If you resistance train in the morning, prioritize eating a substantial meal containing protein and carbohydrates immediately after your workout. This timing is more effective at stopping muscle breakdown than eating the same meal before you train or skipping the meal entirely. Ensure your post-workout meal is nutrient-dense (e.g., whole foods) to maximize the insulin response that suppresses breakdown.
These results suggest that a substantial mixed meal immediately after RE may effectively suppress MPB in the morning.
Why this rating
Small sample size (n=8), short duration (acute response), and use of 3-MH as an indirect marker of MPB.
Source
Acute Effect of the Timing of Resistance Exercise and Nutrient Intake on Muscle Protein Breakdown
Wataru Kume et al. · Nutrients · 2020
DOI 10.3390/nu12041177
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