How to optimize muscle growth during long periods without food?

A dose of 20 g of a high-quality, fast-digesting protein (e.g. whey protein) gives a near maximal stimulation of muscle protein synthesis (the process driving muscle growth). Increasing protein intake to 40 g gives a 10-20% further increase in muscle protein synthesis.

However, this is based on a ~5 hour period and not necessarily true for other conditions (e.g. other types of protein).

Slow digesting protein typically results in a lower muscle protein synthetic response compared to faster protein during a ~5 hour period (1). Therefore, fast-digesting proteins are preferred during the day when there is often not more than 5 hours between meals.

However, muscle protein synthesis may be elevated for a longer time compared to fast-digesting protein. Therefore, high amounts of slow protein might be the preferred choice during long periods without food (e.g. sleep) (2).

This is just one of many concepts discussed in our new open-access review!

Our OPEN-ACCESS review:

Trommelen et al. The muscle protein synthetic response to meal ingestion following resistance-type exercise

Go to the next infographic in the protein series:

How much pre-sleep protein is needed?