Grade A
Meta analysis
Protein Timing and Muscle Protein Synthesis: Does It Matter?
Systematic review examining the anabolic window hypothesis and optimal protein distribution for maximizing muscle protein synthesis.
Published 2024
83 views
STUDY DETAILS
- Study Type
- Meta analysis
- Quality Grade
- A
- Publication Year
- 2024
- Category
- Nutrition & Diet
Summary
Meta-analysis of 23 studies found total daily protein intake matters more than timing. The anabolic window extends 4-6 hours post-exercise; even distribution (4 meals) slightly superior to skewed intake.
Key Findings
1. Total protein > timing for hypertrophy
2. Anabolic window is 4-6 hours, not 30 min
3. 0.4g/kg per meal optimizes MPS
4. 4 evenly-spaced meals slightly superior