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Recovery

Should I spread my protein intake during the day as an athlete?

Yes. Consuming protein at regular intervals, like every 3-4 hours, instead of having it all in one meal, ensures a steady amino acid supply, stimulating Muscle Protein Synthesis (MPS) throughout the day. This maintains a positive protein balance essential for long-term recovery and training adaptation.

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Written by: The Athlete’s FoodCoach, on 17-11-2023
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Why should I spread my protein intake during the day?

  1. Stimulating MPS: Consuming protein results in an increased rate of MPS up to approximately 1,5 hours. Spreading protein intake throughout the day ensures a steady supply of amino acids and supports a continuous level of MPS. This together is important for long-term recovery and training adaptation.
  2. Optimal utilization of protein: Maximal stimulation of MPS occurs when proteins are ingested at a dosage of approximately 0.3 g/kg body weight per meal (which is approximately 20-30g). Surpassing this range does not contribute significantly to MPS. Opt for multiple smaller protein portions instead of large bulks to meet daily intake goals and optimize protein utilization.
  3. Satiety and weight management: Protein contributes to satiety and appetite control. Consuming protein can contribute to appetite control, which may aid in portion control and consequently support weight management efforts. conditions.

How do I get the spreading of my protein intake on point?

Use the FoodCoach app to receive customized protein recommendations for every meal. Strive to adjust each meal to meet your protein target. Keep in mind, every meal is a chance to enhance your performance!

The FoodCoach app makes it easy to achieve your protein goals in a practical way using real foods. Discover new high-protein performance nutrition meals, proven at World Tour level. Tune your own meals with common ingredients to maximize protein intake, maintain energy balance, and seamlessly fit them into your eating routine.

Example of FoodCoach app

Popular protein-rich meals and snacks

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Definitions

  • - Muscle Protein Synthesis (MPS): The process that can be measured by which your body builds new by which the body builds new proteins, including those in muscle tissue. This is a critical component of muscle growth, strength and adaptation and is influenced by various factors, including exercise, nutrition, and hormonal responses.

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