Andrew Huberman· PhD
such that in both mice and in humans, ingestion of quality proteins early in the day will be more so incorporated into muscle. Than the proteins that are ingested late in the day.
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such that in both mice and in humans, ingestion of quality proteins early in the day will be more so incorporated into muscle. Than the proteins that are ingested late in the day.
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what they found was ingesting protein early in the day. And these amino acids early in the day, led to more muscle hypertrophy than if the majority of amino acids and proteins were ingested late in the day.
The study looked at giving mice or humans, two meals. And explored whether or not putting those meals early in the day or late in the day, had an impact on muscle hypertrophy, muscle growth and overall protein synthesis of muscle. So, when we eat, the amino acids from various foods are broken down and synthesized into different types of tissues. They can be utilized for energy, burned up for moving about and thinking et cetera, or it can be synthesize. Those amino acids can be synthesized into skeletal muscle. The sorts of skeletal muscles that allow you to move your limbs. This study explored how protein intake, which included what are called branch chain amino acids, and amino acids, like leucine, which are important for muscle protein synthesis. Explored whether or not emphasizing or skewing the protein intake toward early day or late day was better in terms of muscle hypertrophy. And they also looked at some parameters of strength, like grip strength.
It does appear that muscle tissue is better able to undergo hypertrophy by virtue of the fact that there's better or enhanced protein synthesis early in the day, because of the expression of one of these particular clock genes called BMAL, BMAL, BMAL regulates a number of different protein synthesis pathways within muscle cells, such that eating protein early in the day, supports muscle tissue maintenance and or growth.
it doesn't matter when the resistance training, the load bearing exercise occurs in the 24 hour cycle. So whether or not in other words, people are training early in the day or they're training late in the day. It still appears that ingesting protein early in the day favors hypertrophy or that one is better, or I should say more easily able to access hypertrophy by way of these clock, regulated protein synthesis mechanisms by ingesting protein early in the day
A high-protein breakfast may be better at increasing muscle mass and grip strength than a high-protein dinner (human & animal data). This may have to do with the day-night circadian variations in digestion and absorption as well as metabolism of amino acids in skeletal muscle.