It's a good idea to have a decent serving of protein post-workout (at least 25g) but it's much less important than just eating enough
protein over the course of the day in general so don't get too hung up on it if you schedule doesn't permit this.
To maintain good health, it's all about getting a good balance of quality
protein over the course of a day.
However, according to MedlinePlus, you can get all the essential amino acids your body needs by consuming a variety of plant - based
proteins over the course of the day.
Not exact matches
Over the
course of the three
day program, our fall athletes will be able to sample the Gatorade package during their respective practices and games starting with the pre-performance Prime Energy Chew, the in - game Thirst Quencher, and the post-workout
Protein Recovery Shake.
Many phenomena, such as certain
protein folds or a drug binding to a potential target, happen
over the
course of a few seconds, minutes or even
days.
To optimize anabolism,
protein intake should be
of the right amount and it should be more or less evenly spread out
over five or six smaller meals in the
course of the
day.
In other words, it doesn't matter if all
of your meals include an equal amount
of protein or not or even how many times a
day you consume
protein and when, as long as you make sure to consume the recommended total daily intake
over the
course of the
day.
Research also shows that there is no significant difference between the effects
of an uneven
protein distribution
over the
course of the
day (meaning the majority
of protein is consumed in one meal) and the effects
of a more balanced one — both
of them have similar effects on skeletal muscle
protein turnover and lean mass retention.
If you want to maximize muscle growth and / or fat loss, just focus on meeting your total
protein / carbohydrate / fat requirements
over the
course of the
day as a whole.
Muscle mass, anabolic demands, timing
of protein in relation to exercise, timing
over the
course of the
day, type
of protein — all matter.
This theory was widely accepted as truth for decades until some research was done
over the years that showed so long as you had a meal within a few hours
of training, you would be just fine, and that total
protein intake
over the
course of the
day mattered more than when you had
protein intake.
In relative agreement, a recent review by Phillips and Van Loon [28] recommends consuming one's daily
protein requirement
over the
course of three to four isonitrogenous meals per
day in order to maximize the acute anabolic response per meal, and thus the rate
of muscle gain.
And, according to the most recent data, the total amount
of protein and carbohydrate consumed
over the
course of the
day is far more important to lean mass gain, fat loss, and performance improvements than any specific nutrient timing strategy.