Timing Matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resist

Background: It is unclear whether resistance training in combination with different timing of protein intake might have differential effects on muscle hypertrophy, strength, and performance. Therefore, we compared the effects of 8 weeks of resistance training combined with two different high-protein diet strategies (immediately pre-and after, or three hours pre and after exercise) in resistance-trained males.Methods: Forty resistance-trained males (24 ± 4 yr) performed 8 weeks of resistance training combined with 2 g . kg -1. d -1 protein. Body composition, muscular performance, and biochemical markers were assessed pre and post-intervention.Results: Nine participants (four from 3hr group and five from the immediate group) withdrew from the study. Therefore, 31 participants completed the study. All measures of skeletal muscle mass, Australian pull-up, and muscle strength, significantly increased post-intervention in both groups (p<0.05). The biochemical marker urea also significantly increased from pre to post in both groups (p<0.05). There were no significant between-group differences (p>0.05).High-protein diet enhances muscular performance and skeletal muscle mass in resistance-trained males, irrespective of intake time. Consequently, the total daily protein intake appears to be the primary factor in facilitating muscle growth induced by exercise.

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Bump said:

It's difficult enough to ensure I'm keeping my calories in check while stuffing down the prescribed grams of protein, let alone to worry about when that happens during the day. True or not, I'm going with this theory.
So if timing doesn't matter, then size doesn't as well, right guys? Right?

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CJ said:

Just split your daily protein total roughly evenly among the meals you plan on eating. Eat between 3-6 meals per day.

It's that simple.

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