The International Sociaty of Sports Nutritions stands:
- It seems like it make sense to take proteins soon before or after the muscle-stimulating exercise. Current evidence favors the post-exercise period as a time when rapid hyperaminoacidemia promotes a marked rise in the rate of MPS.
- The protein intake should be in the range of 1.4–2.0 g protein/kg body weight/day. It is unsure whether higher doses have some benefits, but it seems like not. A review paper from 2018 suggests that protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.
- The protein doses should ideally be evenly distributed, every 3–4 h, across the day, with 20-40g per “session”.
- There are also some tips for specific proteins but I ignore them for now.
I also tried the app Macrofactor suggested and co-owned by Jeff Nippard on Youtube.
References
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Jäger, Ralf, et al. “International society of sports nutrition position stand: protein and exercise.” Journal of the International Society of Sports Nutrition 14.1 (2017): 20.
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Phillips, Stuart M. “A brief review of critical processes in exercise-induced muscular hypertrophy.” Sports Medicine 44 (2014): 71-77.
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Morton, Robert W., et al. “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.” British journal of sports medicine 52.6 (2018): 376-384.