Bottom Line: Against that background the study at hand supports
previous findings of the importance of a threshold intake of
protein. Interestingly, it did not confirm the notion that this threshold
intake should be spread equally across the day, which is something most
commenters (me included) read into the seminal paper by Loenneke et al., which
found a statistically significant negative correlation not between total protein
intake, but between the number of meals with 10g or more essential amino acids
in them and abdominal obesity (Loenneke. 2012). So, does timing matter, or
does it not?
- It does matter, when you work out, there is ample evidence to
support that the ingestion of protein in the vicinity of the workout cannot just
amplify the protein synthetic response but will also results in an
increase in real world muscle gains.
- It appears that it does not matter, when you are dieting
(only), though; not just the study at hand, but also the success many people
report on intermittent fasting regimen, would support the notion that the more
sustained anabolism you may be able to achieve by ingesting say 4x25g of protein
instead of 1x80 + 2x10g has, compared to the total amount of protein you eat,
relatively little influence on the conservation of lean body mass, when you are
start preparing your whole-foods post-workout meal, which should - and I hope it's not really necessary that I say that - obviously include a significant amount of protein (fish, eggs, meats, and if you will even more dairy ;-), as well. The usefulness (again, not necessarily the superiority!) of slow
digesting protein is something you should be aware of, anyway, right? If not re-read the "3.2kg of Lean Mass Over Night W/ 40g of Slow Digesting Protein 30min Before Bed!?" post from February 22, 2012.
Owing to its exceptionally high content of MPI, each serving of UMP contains 80% slow-release micellar casein and 20% fast-release whey. This combination of proteins provides dual quick anabolic and extended anti-catabolic properties.*