Muscle Growth Requires: Intake, Timing and Distribution of Protein

Many Jefit app users spend a lot of time working hard in the gym, lifting the appropriate amount of weight to progressively overload their muscles. Additional focus is also placed on optimal sleep and nutrition. With all that, they may still have trouble building lean muscle mass, commonly known as a “hard gainer.”

Key to Muscle Growth? Protein Intake, Timing and Distribution

Preventing sarcopenia can be a serious challenge for the majority of people over the age of 35. Performing 2-3 weekly strength training sessions can help your cause. Also, eating a balanced diet with adequate protein are essential components. Finally, eating an additional 500 calories a day will keep your body in an anabolic state. Still having trouble adding muscle? Monitor the amount of daily protein as well as how it’s distributed throughout your day.

Protein Research

Building muscle requires adequate daily protein intake. Research has demonstrated eating protein every three hours, on your strength training days, is needed to build muscle. A 2013 study by Areta and colleagues, published in the Journal of Physiology, showed this to be true. Consuming 20 grams of whey protein every 3-hours, over 12-hours, following strength training, showed superior results for stimulating muscle protein synthesis. The key differences in the study were the timing and distribution pattern of the whey protein. The findings of this novel study were:

“the results from the study provide new information demonstrating the timing and distribution of protein ingestion is a key factor in stimulating rates muscle protein synthesis.”

“this study emphasizes that the timing of protein intake is a separate variable and a crucial factor in the development of optimal nutritional strategies to maintain and/or enhance peak muscle mass in humans.”

Journal of Physiology

A study published in the Journal Nutrients in 2020 by Hudson and colleagues looked at additional protein requirements. The results supported eating at least one meal containing a sufficient quantity of protein. This applies to all adults already consuming 0.8 – 1.3 grams of protein a day. This in turn, helps stimulate muscle protein synthesis, independent of daily distribution, and is helpful in promoting skeletal muscle health. The study went on to mention that the researchers believe there has been a shift in thinking about dietary protein requirements. Their belief is it has gone from a daily requirement to an individual meal requirement. As an example, eating 30 grams of protein per meal, plus one protein shake, would equate to 120 grams a day.


Areta JL, Burke LM, Ross ML et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology 591(9): 2319–2331

Hudson, JL et al., (2020). Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients 12(5): 1441. doi: 10.3390/nu12051441

Try Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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