July 21, 2016
How Much Protein Can Your Muscles Absorb In One Sitting?
Here’s what you should really do if you want to maximize your gain
1 cup cottage cheese (28 grams protein) 1 cup Greek yogurt plus a handful of nuts (25g) A palm size portion of steak, fish and/or poultry (28g) 3 whole eggs + 3 egg whites (27g) 1 scoop of whey protein (25 g) (Use the scoop in any of these 20 Healthy, Protein-Packed Shakes.)So chewing through an entire side of beef may not benefit your muscles any more than taking down a smaller portion of tenderloin. In fact, if you’re piling your plate with too much protein, you might be pushing other vital nutrients out of your diet from foods such as vegetables, fruits, healthy fats, and whole grains, that can help with muscle recovery and weight loss.
And you don’t have to down a huge shake or omelet after a workout.Studies on protein timing show muscles’ elevated sensitivity to protein lasts at least 24 hours, says Alan Aragon, M.S., Men’s Health nutrition advisor.In fact, one 2012 review study by McMaster University showed that muscle protein synthesis may continue for 24 to 48 hours post-workout. “The effect is higher immediately after exercise and diminishes over time, but that certainly doesn’t imply a magical window closes after an hour,” says Aragon. What matters most is your total protein intake throughout the day. Re-frame how you think about protein, especially if you’re trying to build muscle. Instead of eating 60 grams of protein during three meals a day, trying eating 25 to 35 grams of protein four or more times a day. Consume one of these meals within one to two hours pre- and –post workout so you cover your bases, says Aragon. http://www.menshealth.com/nutrition/how-much-protein-can-your-muscles-absorb