Consuming Protein in Even Quantities During the Day Linked with Muscle Building

Supplementation with protein has long been associated with building muscle. A recent study suggests that spreading protein intake evenly across meals may be the best way to sustain and grow muscle.

Participants in the study included eight healthy men and women. Half of the group was given a diet that had a “skew” protein spread: less in the morning and lunch and the majority at dinner. The other half ate an “even” diet, which had 30g of protein at each of the three meals.

The researchers measured muscle protein synthesis and found that the “even” diet group had 25% greater muscle protein synthesis than the “skew” group. Muscle protein synthesis is the rebuilding of muscle tissue and without it muscles won’t grow.

Researchers from the University of Texas conducted the study. It was published in the June 2014 issue of the Journal of Nutrition.

Protein functions as a building block for bones, muscles, cartilage, skin, and blood. It is also a building block for enzymes, hormones, and vitamins. To get the optimal benefit from protein, it’s important to choose the right type. Some good sources of animal protein include fish, poultry, and lean meat. In addition, previous studies have found that proteins from dairy are especially good for building muscle mass.