By Dan McCarthy//National Team High Performance Consultant
Ongoing research has led to more concrete information regarding
the timing of protein intake, the quantity of protein ingested
and the best source of protein for hard-working athletes. The
existing research is very sound; however, modern tools and
methods have made evaluating the ability of skeletal muscle to
synthesize protein possible. Post-exercise the muscle’s ability
to synthesize protein is increased. Recent research suggests
that four equally spaced meals throughout the course of the day
and one larger pre-sleep meal may be ideal for maximizing
protein synthesis and negating protein breakdown. Hard-working
athletes should time one of their meals to occur after each
workout to benefit the most from the enhanced muscle protein
synthesis. The larger pre-sleep meal helps lessen the impact of
protein breakdown that occurs during slumber, when no eating is
going to occur. Each meal should contain .25-.30 grams of
protein/kg of body weight/meal. The l