We love talking about protein, as you’re presumably aware. So we’re very happy about this episode of Nutritionist Explains with Richie, in which he discusses when is the optimal time to take protein to optimise muscle building. Spoiler alert: you’re losing out if you’ve only been focusing on getting protein in after a workout. There’s a lot of debate concerning protein for muscle building — when to take it, how much to take, and what type to take. Richie will separate reality from fiction and advise you on when and how to take protein to bulk up. If you’re looking for delicious and healthy protein snacks, CleanProtein has got some amazing snacks like protein bars and truffles. Learn more in this blog.
Protein timing & distribution
One of the most frequently asked things Richie receives from his clients is, “Am I receiving enough protein?” However, while the amount of protein we take per day is critical, especially for muscle building, the timing and distribution of it is equally vital.
If you want to gain muscle mass, you should consume 1.6-2.4g of protein per kilogramme of body weight every day. So, if you weigh 70kg (11 stone), you’ll require 112-168g of protein per day.
However, there is more to it than that. It’s time to think about when you eat protein.
According to Richie, it is normal for people to have an uneven protein distribution. Rather than spreading protein intake equally throughout the day, many people have a small amount at breakfast of truffles, slightly more at lunch, and the most of it at supper.
You can optimise muscle growth by distributing protein consumption evenly throughout the day. But why is that? According to Richie, it’s all about muscle protein synthesis (MPS).
Muscle Protein Synthesis
The most crucial thing you can do outside of the gym to grow muscle is to stimulate the MPS process. And, in order to stimulate it for optimal muscle gain, you must consume adequate protein at each meal.
This equates to 0.4-0.5g of protein per kilogramme of body weight every meal. A 70-80kg person, for example, should aim for 30-40g of protein per meal.
Any additional protein does not enhance MPS any further. So eating a large lunch with 60-70g of protein at the end of the day would not compensate for a shortage of protein (and thus MPS) earlier in the day.
Richie provides a useful example. Assume you consume 10g of protein for morning, 20g for lunch, and 60g for dinner. You may consume 90g of protein that day, but you will only optimise muscle protein synthesis once – at dinner — when it might be stimulated throughout the day.
How do I increase my protein intake?
There are numerous methods for increasing your protein intake. And with so many protein bars and truffles from CleanProtein to choose from, it’s never been easier. Macros can be tricky. But Richie’s basic ideas make it a lot easier to navigate.
Spread your protein intake equally throughout the day to maximize muscle growth. Consuming a sufficient amount of protein at each meal. Add an egg to your bread in the morning, some peanut butter, or go for protein bar You’ll be curling your biceps.