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What if your protein habits are actually holding back your progress? Many people focus only on total grams but ignore timing. Spacing protein evenly across meals helps maximize muscle growth. Eating too much at once or thinking more is always better can waste nutrients instead of building muscle.
Pairing protein with the right carbs supports energy and recovery, but guessing your intake or relying too much on supplements misses the mark. Skipping the post-workout recovery window or lacking consistency in your diet can undo all your hard work. Get smarter with your protein, not just louder.
Timestamp:
0:00 What If You’ve Been Eating Protein the Wrong Way?
0:55 Should I Distribute My Protein Intake in Every Meal?
2:25 Does Eating More Protein Lead to Muscle Building?
3:14 Should I Pair Protein with Carbs?
4:00 Do I Need to Track My Protein Intake?
5:01 Should I Focus on Supplements First?
6:09 Should I Skip the Recovery Window?
7:11 How Does Inconsistency in Protein Affect Muscles?
References:
Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men |
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training |
From Food Supplements to Functional Foods: Emerging Perspectives on Post-Exercise Recovery Nutrition |
People are bad at reporting what they eat. That’s a problem for dietary research |
Understanding the effects of nutrition and post-exercise nutrition on skeletal muscle protein turnover: Insights from stable isotope studies |
Pre- versus post-exercise protein intake has similar effects on muscular adaptations |
Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults |
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