This is an extract from a great post from the Thinking Nutrition Facebook Page
One for those interested in the current research around dietary protein and muscle protein synthesis (MPS).
– Consume ~0.4 g/kg body mass to maximally stimulate MPS following a period of rest or exhaustive resistance exercise.
– Spacing protein-containing meals ~3–5 h throughout the day maximizes MPS rates over the course of a 12 h (i.e., waking) period.
– Practice pre-sleep protein ingestion (1–3 h prior to sleep) to offset declines in MPS that would occur during an overnight fasting period.
– To maximize muscle protein accretion with resistance exercise, daily protein intakes should be ~1.6 g/kg/day and up to 2.2 g/kg/day. This intake can be achieved by ingesting 3 meals, each containing ~0.53 g/kg protein, or 4 meals containing ~0.4g/kg protein.
The link to the full article: http://www.mdpi.com/2072-6643/10/2/180