Gl;itch.e
Member
Id say its even more important the older you get. I have seen studies where older people need even bigger protein meals to get the same response as younger people. In some studies they have suggested that one large protein meal is better than the same amount of protein spread across the day.thebigpeatowski said:Gl;itch.e said:I dont know if I see the point of dividing up the protein in such a way. Considering that its been shown that the body requires at least 3 grams of leucine per "meal" to maximise protein synthesis and that this amount is found in about 30g of protein (depending on food source). And that theres also a supposed refractory period after a meal of this amount where more protein doesn't actually do anything to boost protein synthesis further.
http://www.biolayne.com/wp-content/uplo ... h-2008.pdf
Does this only apply to athletes? What about a sedentary middle-aged woman? It's certainly easier to just eat three times a day like I have been (I always aim for just over 30 grams per meal), but I have very little muscle mass at the moment and was hoping to improve that... in a somewhat lazy fashion. I know, I know.... my own laziness astounds even me.
http://ajcn.nutrition.org/content/69/6/1202.full