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Here’s When You Should Eat Protein

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Because protein is key to muscle building, most people focus on getting a quick hit right after a tough training session. While that’s important, the timing of when you eat the rest of your daily protein may matter just as much. Your body uses the nutrients from your meal or snack to build muscle for somewhere around four to five hours, says Brad Schoenfeld, assistant professor in exercise science at Lehman College. “That means that to stimulate muscle growth throughout the day, you should consume protein every four hours or so,” he says.

Schoenfeld recently reviewed the current literature and found that eating 1.6 to 2.2 grams of protein for every kilogram of body weight divided over four meals each day best supports muscle building. So you’re looking at about 24 grams of protein per meal for a 130-pound woman or 32 grams of protein per meal for a 175-pound man.

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protein-timing-performance-plate_h.jpgTo use your diet to help you get stronger, you can’t just hit your daily protein quota by loading up at one meal and ditching it all together at the next. Photo by NoirChocolate / iStock.

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