Dr. Rhonda Patrick

So let's summarize some key points about protein timing and distribution.

First, while it's not necessary to consume protein immediately after a workout, there's no harm in doing so.

For those who exercise fasted, having a protein-rich meal right after may be beneficial.

Ultimately, total daily protein intake is the most crucial factor.

Second, evenly distributing protein across meals is ideal, but your body can use even large protein meals.

And finally, consuming protein before bed isn't essential, but it can be a helpful strategy to boost total daily intake

or support muscle recovery, especially in those who are actively training.

All this talk about protein lacks context unless we discuss the best sources of protein, particularly when it comes to stimulating muscle protein synthesis.

Is animal protein better than plant protein?

What about whey protein compared to casein protein?

A high-quality protein can be efficiently digested and utilized to maximize muscle protein synthesis.

Several factors influence a protein's digestibility, including whether it's a whole food source, an animal-based or plant-based protein source, the presence of other nutrients like fiber, which are mainly present in plant foods, and the amino acid composition of the protein.

When it comes to the amino acid composition, leucine is of particular importance for protein quality.

The main anabolic component of protein is the branch chain amino acid leucine, which is a potent stimulator of muscle protein synthesis.

Leucine stimulates muscle protein synthesis by activating the mTOR pathway,

which is our body's central regulator of cell growth and metabolism.

In fact, leucine appears to be more critical than the total protein content of food or supplement in determining the muscle protein anabolic response.

This concept is referred to as the leucine threshold or the leucine trigger hypothesis, which suggests that a specific amount of leucine must be consumed to activate muscle protein synthesis.

Essentially, leucine acts as a switch kickstarting the muscle protein building process.

About 0.25 grams of protein per kilogram body weight in a single meal provides a saturating dose of leucine and amino acids to stimulate muscle protein synthesis effectively.