PLANNING your protein consumption with precision could pay dividends according to several new findings revealed at American College of Sports Medicine’s (ACSM) conference recently. Firstly, researchers suggested that the “anabolic window of opportunity” (optimal time to eat protein after a workout to build muscle) is longer than initially thought with muscles remaining in prime building-mode for up to two days after a weight-lifting session. When it comes to refueling depleted muscle glycogen, however, the advice is still to aim for within an hour or two of exercise.
Clockwork: precision timing of protein intake can boost your athletics performance
Spreading out your protein intake can also enhance performance. One study showed that consuming 20g of protein four times a day produced better muscle protein synthesis than 10g taken eight times a day, or 40g taken twice a day. Ideally, athletes should aim for about 20g of protein every three to four hours at breakfast, lunch, afternoon snack and dinner.
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