Macro partitioning
Rugby union athletes consume protein in a disproportionate pattern, with the majority of intake occurring at dinner, failing to meet the recommended per-meal dose of 0.4g.kg at a minimum of four eating occasions.
Stop waiting until dinner to eat your protein. Your muscles need a steady stream of amino acids, not a flood at the end of the day. Aim for at least 0.4 grams of protein per kilogram of body weight at four separate meals. If you are 100kg, that’s 40g of protein at breakfast, lunch, dinner, and a snack. Use supplements or quick whole foods (like eggs or yogurt) to hit these targets if you are busy.
Rugby players do not appear to meet the recommended per-meal protein dose of 0.4g.kg at a minimum of 4 eating occasions. ... all groups consumed protein in a disproportionate pattern, with most protein consumed in the main evening meal compared to earlier in the day.
Why this rating
Observational study with small sample size (n=35) and self-reported dietary data, limiting generalizability and precision.
Source
Daily protein distribution patterns in professional and semi-professional male Rugby Union players
Charlie J. Roberts et al. · The Journal of Sport and Exercise Science · 2022
DOI 10.36905/jses.2022.01.05
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