Protein Distribution: Recommendations and Practical Applications for Elite Athletes and Active Adults

ABSTRACT Evenly distributing protein throughout the day is being examined in current research to determine its affect on athletic performance and muscle protein synthesis. Research has suggested that protein amount and timing need to be taken into account to optimize the anabolic window and encourage muscle repair postworkout. This article provides a discussion of muscle protein synthesis, the protein threshold, increasing hypertrophy, the positive performance impact of evenly distributing protein throughout the day, and offers practical applications for these research-based recommendations. This article will help dietitians, strength and conditioning coaches, and others working with elite athletes and/or active adults to make recommendations that are evidence based and related to current research on protein timing and suggested amounts of protein throughout the day.