Today’s post is looking at a dietary strategy which is especially good for athletes and also a positive method to support longevity in general. Protein pacing as a strategy was introduced to me via the great mind of Prof Paul Arciero, courtesy of the equally great ‘We Do Science’ podcast, (episode 102).
Protein pacing allows for maximal protein synthesis throughout the day, which supports both recovery and growth. With this in mind, endure all feedings are centred around hitting the sweet spot of 20/40g of protein. This is not to take away from ensuring your other macro and micro nutrients are neglected, just be mindful of how many calories you’re taking in within each meal.
Although a balanced diet is required to meet all the body’s needs, protein is probably the most satisfying and satiating of the macronutrients, another great reason it’s important for athletes and others who have weight loss goals in mind.
Try the below strategy;
– Ensure you have your first ‘feeding’ of protein within 1 hour of waking up
– Ensure you’re having a feeding every 3 hours
– Last feeding of protein should be within 2 hours of bedtime
– Each feeding to be around 20/40g portion of protein, or roughly 0.25g protein per kg of body weight, per feeding/meal
– Look at protein sources that contain leucine such as chicken, beef, pork, fish (tuna), tofu, canned beans, milk, cheese, squash seeds, and eggs
– Use a protein supplements to ensure compliance and ease of ensuring you’re meeting the protein threshold each feeding
– Any supplements need to be a high quality protein, preferably containing branch chain amino acids (BCAAs) – whey protein is ideal
There you have it. Fairly basic but simple to put in place and achieve. Any questions, drop me a message or comment.