Protein timing and quality key to muscle synthesis

Nutrition researchers suggest that the timing and quality of protein consumption are critical for maximizing health benefits. According to research published in the ‘Journal of Nutrition’, spreading protein intake throughout the day can result in approximately 25% greater muscle protein synthesis compared to consuming the same total amount in a single sitting.

Performance nutritionist Chris Mohr, PhD, RD, notes that the body cannot store protein for later use like a bank account. Experts recommend targeting roughly 30 grams of high-quality protein per meal to optimize muscle growth.

In addition to timing, the source of protein is vital. While supplements have a role, experts advise building a foundation on whole, nutrient-dense foods. Animal proteins, such as dairy, eggs, meat, and fish, provide all nine essential amino acids. Dairy is specifically noted for being rich in leucine, an amino acid critical for triggering muscle growth.