30 Seconds SummaryPerfecting Protein Intake in Athletes: How Much, What, and When?
- Athletes consume a lot of protein to optimize recovery and muscle growth, with typical intake around 1.5g/kg/d, aligning with recommendations of 1.3-1.8g/kg/d.
- Research shows total daily protein intake collected from athlete surveys often underestimates actual amounts by around 25% due to recall limitations.
- More significant than body weight, muscle protein synthesis (MPS) depends on the amount and timing of protein intake rather than the total lean body mass.
- Animal-based proteins, contributing 57% to the athletes' diet, are more effective for muscle growth than plant-based proteins, which require higher consumption due to lower anabolic properties.
- Protein distribution throughout the day is vital, with 20g per meal suggested for optimal MPS; however, the majority of athletes fall short during breakfast.
- Evening protein intake (pre-sleep) helps maintain MPS overnight and might contribute to greater overall muscle gains compared to daytime feeding alone.
- Leucine, a critical amino acid for MPS, is more effectively utilized in the body from fast-digesting proteins and might be added supplementally to enhance the MPS response from meals.
- Optimal protein regimen for muscle growth includes spreading intake over four daily meals with 40g of high-quality, predominantly animal-based protein, and considering pre-sleep protein to enhance overnight MPS.
Stronger By Science
Jorn Trommelen
