Lean meat including chicken breast, lean beef, salmon is a complete source of protein, containing all the essential amino acids that help synthesize muscles.
Consuming high-quality protein within 30 minutes to 2 hours of exercise has an optimal effect in muscle protein synthesis. This is the time when the body is most sensitive to nutrients due to fluctuations in insulin and cortisol levels, thereby creating ideal conditions for muscles to recover and develop.
Research shows that consuming 20-40g of protein immediately after exercise helps increase muscle protein synthesis higher than delaying meals after 3 hours.
How to take in protein that is good for muscles
The World Health Organization recommends dividing the amount of protein per day, instead of eating it in large amounts at one meal. Eating lean meat regularly in your main meal (about 0.4g of protein/kg of body weight per meal) helps maintain more continuous and efficient muscle synthesis.
The ideal time to eat lean meat to optimize muscle gain is right after a workout, while maintaining regular supplementation throughout the day to support continuous muscle synthesis.
Understanding the right time and how to use lean meat will contribute significantly to a safe and scientific muscle growth strategy.
