It’s not just protein that’s important for building strong muscles – so is the protein timing.
Have you noticed…I’m covered with a million or more freckles. And, did you know that none of those freckles were here a month ago. It’s true. Now, there WERE other freckles here, but since skin cells last just 2-3 weeks, those were sloughed off and replaced by new skin cells. And, of course the DNA programmed the new freckles to look just like the old ones.
The point I’m trying to make is that, except for our brain cells, our cells are constantly being broken down and rebuilt back. Even when we don’t notice it happen. That includes our bone cells, red blood cells, antibodies, and hormones like insulin. About 1-2% of our body cells need to be replaced every day. And, for that we need protein. Plus we need protein for building muscles.
How Much Protein
For that we need 20-35g of protein for each of the THREE meals a day. After that, the body’s process of turning protein into muscles become saturated. So, eating more protein doesn’t make us build more muscle. Eating large amounts of protein is likely to turn into body fat.
Unfortunately, most of us eat a tiny breakfast (with little protein), a moderate lunch, and then eat most of our protein (and calories) in the evening. That could be contributing to your less than best body shape.
A recent study compared two protein distributions, each containing 120 g protein (more than twice the RDA). One group ate the protein distributed evenly throughout the three meals. The other ate most of their protein in the evening. They then switched plans. When they evenly distributed the 120 g throughout the day the participants synthesized 25% more muscle protein!
So, split your protein evenly throughout the day. Eat 20-35g of protein at each of your three meals and you’ll optimize your muscle mass.