Protein Pacing – What is it?

💁🏻‍♀️So are you always hungry? 

💪🏻Do you find it hard to gain lean muscle mass? 

🍳Are you eating enough protein? 

This might help you answer some of your questions 👇🏻👇🏻👇🏻👇🏻

👉🏻Protein Pacing – What is it?

It’s well known that protein is an essential part of our diet, but how much thought do you give to the timing of your protein intake? 

Recent research has shown the benefit of consuming several servings of protein-rich foods spread evenly throughout the day to maximise muscle building and athletic performance, a concept referred to as protein pacing.

Many people are aware of the benefits of consuming protein post-workout, but what do you know about when to consume protein throughout the day? Protein pacing as the scientifically proven combination of eating healthy, lean protein-rich foods at the right time of day to maximise health and performance.

A typical Western eating pattern tends to be carbohydrate-rich meals for breakfast and lunch, and then include a large portion of protein-rich foods in the evening meal. However, recent research found that consuming the right amount of protein spread evenly over four to six meals and snacks can help to reduce body fat, increase lean body mass and help to burn more calories. 

This suggests that following the concept of protein pacing as an eating pattern can maximise muscle maintenance during weight loss and muscle building when combined with exercise.

The type of protein you’re consuming is also relevant as dietary proteins that contain all the essential amino acids, and higher concentrations of the branched-chain amino acids such as leucine, maximally stimulate muscle protein synthesis.

How to make protein pacing work for you 👇🏻👇🏻👇🏻👇🏻

• Consume at least 0.75 grams of protein per kilogram of bodyweight every day. This is the minimum amount a person should consume to avoid deficiency. As you become more active your protein requirements can increase to up to 2 grams per kilogram of bodyweight, to support your body’s need to build and repair muscle tissues.
• Spread your protein intake throughout the day over four to six meals and snacks. For example, you might plan to have three meals and two snacks during the day.
• Consume similar amounts of protein, between 20-30 grams, at each meal and snack.

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