They were given a protein supplement within an hour of waking up, no more than two hours before going to bed, and every three hours in between. Six meals may be excessive. But you probably want at least three protein-rich meals a day, especially in the early stages of a new training program. Protein synthesis will peak about 16 hours post-workout, and will remain elevated for up to 48 hours. Protein breakdown will also be higher for 24 hours.
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What this means for you is that every meal counts. For consistent, long-term lifters, protein synthesis will peak much earlier — about four hours post-workout — and return to baseline levels faster. So the protein you eat immediately before and after your workout becomes more important. Ideally, you want a protein-rich meal two to three hours before training, and another within an hour or two after you finish.
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Those who work out in the morning before breakfast have a narrower window. So if you work out before eating, you want a post-workout meal as soon as possible. Different types of food contain different combinations of amino acids — the building blocks of protein. Leucine is by far the most important of the 20 amino acids for creating muscle. It takes an estimated 2g-to-3g of leucine to get the maximum anabolic effect from a meal.
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Three eggs, two glasses of milk, a piece of fish, or a cup of yogurt will give you about 1. A cup of cottage cheese or scoop of whey protein 25 grams will give you close to 3 grams. Among plant foods, soy has the most leucine. A cup of soybeans has 2. Beans and lentils are the next-best sources, with 1.
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A quarter-cup serving of nuts or flaxseeds will have about 0. If you were reading this article a decade ago, it would tell you to eat carbs but avoid fat in your pre- and post-workout meals.
Remember, an ideal goal is to gain about 1 pound of muscle mass each week until you reach your goal weight. Don't forget to get plenty of sleep 7 to 9 hours each night to keep energy levels high. You can do it! Erin Coleman B. Writer at The Fit Father Project. Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience. She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin. Erin is a wife, and a Mom to two beautiful children.
And when it comes to online content, integrity and trust is everything. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. Thanks for checking out the blog.
Share on facebook. Share on twitter. Share on linkedin. Muscle Building. Fact Checked. Prev Previous Post. Next Post Next. Need a proven health plan for Busy Moms? Check out The Fit Mother Project here…. All Rights Reserved. You'll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy an insider trick for torching fat but not muscle.
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View all articles by this author. Meal 1. Greek Yogurt. Eggs Omega-3 Eggs. Meal 2: Double Chocolate Cherry Smoothie. Protein Powder Chocolate. Coconut Milk. Cocoa Powder. Meal 3: Bibb Lettuce Burger. Red Onion. Mayonnaise Canola mayonnaise. Green Beans. Meal 4: Post-Workout Nutrition.
Protein Bar Recovery shake. Brown Rice.
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Feta Cheese. Bell Pepper Red. Olive Oil Extra virgin. Meal 1: Cheesy Scrambled Eggs with Scallions. Eggs Omega-3 eggs. Egg Whites. Cheese Cheddar. Ezekiel Bread. Meal 2: Blueberry Almond Smoothie.