mps

• MPB: muscle protein break down
• MPS : muscle protein synthesis
  • onset: ~30-45 min
  • duration: ~3-5h – 0.4 g protein / body weight kg -> meal | 32g+ at 80kg
    • need to trigger
  • want to hit multiple per day, so split across meals with ~ equal protein

Time	Meal	Protein	Duration
7am	breakfast	25g whey + 25g food	3-5h
12-1pm	lunch	25g whey + 25g food	3-5h
6-7pm	dinner, post-workout	25g whey + 25g food	3-5h
10pm	before bed	30g casein	6-8h