The Strength Log1 Feb 2024

Great News! Everyone Was Wrong about Protein Timing

Welcome to The Strength Log, a podcast about strength training, nutrition, health and fitness. Your hosts, Daniel Richter and Philip Wildenstam, are two Swedish gym rats and science nerds, with decades of experience of helping people reach their fitness goals.

In this premiere episode, we'll jump straight into a new study that finally shows us that protein timing is of much less importance than your total daily protein intake.

For decades, the evidence has pointed to a rather low upper limit when it comes to how much protein from a single meal your body can use to build muscle. That gave everyone the conclusion that if you want to maximize your gains, you should space out your protein intake with many meals each day – each one containing around 20 to 30 grams (or around 1 oz) of protein – to not waste those precious amino acids on silly stuff like energy.

That never made much sense, and we finally have the study to prove it didn't.

In it, the researchers compared meals of 25 grams (0.9 oz) of protein with meals of a whopping 100 grams (3.5 oz), ingested after a full-body workout. And wouldn't you know it, the participants who ate the larger portions also built a lot more muscle mass!

Listen to the episode and we'll break down the study for you, as well as give you our practical take-aways.

Let's go!

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Want to learn more about this subject? Read Daniel's article on the study here.

Want to calculate how much protein you should eat daily? Check out our protein calculator here.

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This podcast is brought to you by Styrkelabbet AB, Sweden. If you want to support us, download and use our free workout tracker app StrengthLog. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

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