“How should I space out my protein throughout the day?” “DO I have to consume protein the minute I finish my work out?” “Won’t I build muscle faster if I increase my suggested protein amount?”
I know this is kind of a controversial topic, but my clients ask me this a lot. Although I’m not an advocate of the you have to “eat 6 small meals per day to boost metabolism” trend (more like a myth), or that you have to be a ticking time bomb and consume crazy amounts of protein the minute you finish your workout (also not true), I do however, tell my clients it would be best to try to distribute protein intake evenly throughout the day – keep reading to see why. And on a side note, for carbs and fats, do what works best to curb hunger and increase performance.
Rather than eating a massive amount of protein all at once (during one sitting, or downing protein shakes at the end of the day to hit your protein goal) if you are trying to stimulate anabolism, it’s a better idea to eat multiple, balanced protein meals per day. If you do decide to eat excessive amounts of protein, keep in mind that you can’t store it, nor will it increase your rate of anabolism. Just stay within your numbers, and try to space it out evenly. That simple. So for example, I distribute my protein evenly by eating roughly 25-30g per meal (I like to have 5 meals, personal preference). Obviously, these numbers will vary on an individual basis, but you get the idea.
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