Considering Muscle Protein Synthesis has been shown to be best with 3-5g of leucine or around 40g of protein every 4-5 hours. Fasting would just hamper the benefits of MPS (Muscle Protein Synthesis) .. You are actually giving the body less time to digest all the food you are trying to process. For gym goers who are intaking 200-300-400g of protein if you are going to try and stuff that in an 8 hour window is it really optimal? Most likely not.
Going up further to 40 g, results in a approximately 10% higher MPS rates
However, this study found that 40 g of protein resulted in approximately 20% higher higher MPS rates compared to 20 g
The addition of a larger amount of leucine (4.25 gram) to the 6.25 gram whey did further improve MPS, with MPS rates being similar to the 25 gram of whey. This indicates that the addition of a relatively small amount of leucine to a low dose of protein can be as effective as a much larger total amount of protein.
40 g of protein prior to sleep increases MPS during overnight sleep (Res, 2012). Protein supplementation (27.5 g) prior to sleep during a 12-week resistance training program improves muscle mass and strength gains (Snijders, 2015).
Cliffs:
Eat 4-5 meals spread throughout the day: e.g. breakfast, lunch, post-workout shake, dinner, and pre-sleep.
Eat 20-40 g protein at each meal. Amounts above 20 g give a small additional benefit.
Choose animal protein (whey protein is the best). Or compensate by eating larger amount of plant protein.
Great post! Can you please explain why this is OR? "3-5g of leucine or around 40g of protein", How is 3-5g leucine or 40g protein similar?
They are not similar in their muscle building abilities. They are just similar in their ability to trigger muscle protein synthesis. Thatīs because 3-5g of leucine is nedded to trigger MPS and 40g of whey contains around that amount of Leucine.
Hey crew question is should you drink protein before bed if youre trying to lose weight some say yes some say no whats youre opinion on it any advice would be great
I've ate 50-60 grams protein 30 minutes before bed, woke up 3 hours later and ate another meal with same amount of protein pre contest, just so I could get all my meals in for the day. Do I recommend waking yourself up to eat, no. I would prefer to get all meals in before bed, but eating protein within an hour before bed is not uncommon for me year round.
I agree. A shake leaves me wake up starving during the night.
Not to mention that most of the time after having a shake before bed waking up from a deep sleep to have to take piss can happen. I hate sleep interruptions!
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?