Does it matter how you spread your protein intake over the day?

Does it matter how you spread your protein intake over the day?

Research shows us that yes, spreading your daily protein over 3-5 meals seems optimal for muscle growth [Areta 2016].

Makes sense, as one single meal wouldn’t get you a steady stream of amino acids (protein building blocks) throughout the day.

Similarly not only does total amino acids per day matter, but also *per meal*.

Some researchers argue this is not needed because there’s always “a pool of amino acids” in the body, which can compensate for any amino acid deficiencies of a (plant-based) meal.

However, multiple studies indicate that this is just a nice theory, and *per meal*, a certain amount of crucial amino acids, such as methionine and lysine, may be needed for optimal growth [Volek 2013, Hartman 2007, Wilkinson 2007].

Finally, there’s research emerging by @victoriahevialarrain that shows amino acids per meal may not be that important after all, but this remains unclear [Hevia-LarraĆ­n 2019].

All in all, if you eat non-meat meals and are willing to go the extra mile ‘just to make sure’, then *per meal*, focus on getting enough of ‘the big 4’ amino acids (leucine, lysine, methionine, cysteine).

Read our article to discover how to ensure optimal amino acids in non-meat meals:https://bodylogiq.org/en/how-to-get-enough-protein-as-a-flexitarian-vegetarian-or-vegan/

2019-08-27T13:43:48+00:00August 27th, 2019|0 Comments

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