Spreading proteins over meals increases muscle growth
The better strength athletes distribute their proteins over the three big meals of the day, the more muscle mass and strength they will build. This is evident from a human study that researchers at Ritsumeikan University in Japan will soon publish in the Journal of Nutrition.
The researchers divided 26 male students into 2 groups. During the 12 weeks that the experiment lasted, one group received three meals daily, all three of which contained approximately the same amount of protein. This was the high breakfast group [HBR].
At breakfast, lunch and dinner, the men received 0.33, 0.46 and 0.48 grams of protein per kg of body weight, respectively. In total, the students consumed about 1.3 grams of protein per kg body weight every day.
The other group was the low breakfast group [LBR]. The men in this group received 0.12, 0.45 and 0.83 grams of protein per kg of body weight daily for breakfast, lunch and dinner for 12 weeks. The total daily protein intake in this group was 1.3 grams of protein per kg body weight every day.
In both groups, the men did strength training 3 times a week.
The men in the high breakfast group gained more muscle mass and more muscle strength than the men in the other group.
"To maximize muscle accretion with resistance training, not only daily total protein intake but also protein intake at each meal, especially at breakfast, should be considered ", the researchers conclude.
J Nutr. 2020 Apr 22;nxaa101. doi: 10.1093/jn/nxaa101. Online ahead of print.
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Nutrition & Strength Training