I know i have been mia for a while but so many new things are going on and i cannot wait to share results with you guys 😍
So stay calm, stay tuned and stay safe ❤
If you do not manage to consume enough total daily protein (and calories) to meet your needs then these tips will not be worth focusing on. Total daily protein intake trumps protein timing, protein sources, protein per meal, and protein supplementation.
Choosing quality protein sources would be most optimal for muscle growth. Animal proteins contain all of the essential amino acids and an average serving size of them (e.g. 2 eggs) will contain enough leucine to meet the MPS threshold. Plant proteins contain less essential amino acids and less leucine in general. If you only consume plant based proteins then serving sizes will need to be doubled or paired with other proteins to obtain the required leucine content.
MPS (muscle protein synthesis) is spiked by eating a serving of protein that contains 3-4g of leucine. It takes 3-5 hours for MPS levels to return to baseline. MPS cannot be stimulated again until this time. This means fasting between means for 3-5 hours would be most optimal for muscle growth. We can do this simply by eating 3-5x per day with breaks between meals for 3-5 hours where we do not snack.
Intaking enough total daily protein to meet your needs would be most optimal for muscle growth. I can’t give you a figure here as there are a LOT of factors affecting optimal protein intake. Check the accompany article or video for more info on these. Or you could hire me, I help people with their macros.
Supplementing with whey protein if you use supplements would be most optimal. Whey trumps all other protein powders.
This Quinoa Granola is a one sheet pan recipe which is veggie, gluten free, and vegan! It takes about an hour to make but one batch lasts you for 7 days, so is it really that bad? Get this recipe from the link in my bio 💫