ISSN recently updated their protein recommendations in the Journal of the International Society of Sports Nutrition. No groundbreaking information but it could be good to know about the findings.
The International Society of Sports Nutrition is the only non-profit academic society dedicated to promoting the science and application of evidence-based sports nutrition and supplementation.
Their first guidelines for protein intake while training was published 2007 and now, about 10 years later, they deemed it was necessary to re-publish their recommendations. A lot of the information is still the same but some has changed.
All of the recommendations can be read here, but four of the most important things to know can be read below.
1 – Protein during the bulk period
The amount of protein that should be ingested during the buik period is usually a subject of discussion when the summer is around the corner. In the first edition of the guidelines there wasn’t any concrete recommendations but they chose to add them in this edition.
For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, which falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.
2 – Protein after training
How much protein you should take on an individual occasion to maximise the muscle growth has long been said to be 20g. More than that doesn’t help the muscles grow and less than that results in less muscle growth.
This recommendation is sort of still the same. However depending on the situation this is not true. Something that might sound obvious, but not observed, is how much muscle mass that has been working. In a study where the participants was instructed to work out their entire body for a session showed a greater increase of muscle mass on 40g of protein rather than on 20. This is why the recommendation has been changed to 20-40 gram.
3 – Protein during the day
Considering how popular diets like intermittent fasting is, the debate about how many meals should be eaten per day is not over.
ISSN recommends that you spread out the intake of protein evenly across the day, with around 3 – 4 hours in between. By doing this you stimulate the muscle growth to a maximal amount of times, which in the end generates better muscle growth.
4 – Protein before bedtime
When ingesting a slow protein like [CBC show=”n” country=”us,ca”]casein protein[/CBC][CBC show=”y” country=”us,ca”]casein protein[/CBC] before going to bed has shown a positive effect for muscle growth during the night and improving growth over time. This one of the reasons ISSN is recommending 30-40 grams casein before bedtime, for people who works out.
The second reason is not as known as the previous one, but ingesting a “slow” protein during the evening could increase the metabolism the day after.