Macro partitioning
Distributing protein intake into moderate doses (~20g) at regular intervals (~3h) post-exercise yields superior whole-body net protein balance compared to consuming the same total protein in larger, less frequent bolus doses (e.g., 40g).
If you are resistance training, do not just focus on hitting your total daily protein goal. Try to spread that protein out. Consuming roughly 20 grams of high-quality protein every 3 hours is likely more effective for building and maintaining muscle than eating the same amount in just two or three large meals. This applies specifically in the 12 hours following your workout.
Individuals aiming to maximize NB would likely benefit from repeated ingestion of moderate amounts of protein (~20g) at regular intervals (~3h) throughout the day.
Why this rating
Randomized controlled trial with objective tracer measurements, though sample size is small (n=23) and duration is acute (12h).
Source
Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males
Daniel R. Moore et al. · DOAJ (DOAJ: Directory of Open Access Journals) · 2012
DOI 10.1186/1743-7075-9-91
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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