Role of Protein Intake and Timing in Muscle Development
Understanding how protein intake and its timing can influence muscle growth, especially for individuals over 40.
Protein is essential for muscle repair and growth. After 40, the body's ability to synthesize protein declines, making it crucial to optimize intake and timing. Aim for 1.2 to 2.0 grams of protein per kilogram of body weight daily, spread across meals. Consuming protein shortly after workouts stimulates muscle protein synthesis effectively. Prioritizing high-quality sources like lean meats, dairy, legumes, and protein supplements can enhance recovery and build muscle more efficiently. Remember, timing and distribution of protein intake may be just as important as the total amount consumed.