How To 'Win' The Rest of 2024
Nov 12, 2024
Does Protein Timing Matter
Last week I shared a research review on the amazing, and seemingly unknown, health benefits of coffee.
Today I'm digging into the most macronutrient - protein.
In particular, does when you eat protein matter when it comes to building muscle?
There was a study done in 2020 that set out to answer the question that has been bugging us gym nuts for a very long time.
Q: Is total daily protein intake the only thing that matters for maximum muscle growth or does the amount you have at each meal make a difference?
I know right, a humdinger of a question.
If you would like to read the study yourself, you can do so by clicking here.
By this stage, we can safely say that resistance training combined with adequate protein intake is necessary to maximise muscle growth and strength.
You won't find many who will argue that.
But as strong a fact as that is, what's long been a hot topic of debate is how much protein you need to be eating with each meal,
Or how does one space out their protein intake throughout the day to maximize muscle growth and strength?
This all comes down to one thing in particular, something called Muscle Protein Synthesis (MPS).
MPS is the process your body goes through to repair damaged muscles after you workout.
Hence why you would want this process to be as effective as possible if you were chasing gains in the gym.
One of the main drivers behind maximising MPS is total protein intake and this is why you'll constantly hear me harping on about the importance of eating enough protein each day.
Long story short, they tested two groups of young men, one with a high-protein breakfast and one with a low-protein breakfast, over 12 weeks.
So what did they find?
They found that the HPB group gained more total lean muscle mass and also experienced greater strength gains (not statistically significant) than the LPB group.
- 2.5 kg (HPB) compared with 1.77 kg (LPB)
Now the difference may not look huge, but there's almost a full kilogram between them which is quite a significant gap.
If you're in the market for maximising the results you make in the gym,
Then it may be worth your effort to time your protein intake.
So what does this mean for you?
If you are serious about building muscle and getting stronger, then the first thing you need to focus on is your total protein intake.
You need to be consistently nailing that number if you want to see any sort of progress.
Next, if you want to really squeeze out every last drop of lean muscle mass you can, then you also want to focus on a frequent intake of protein.
Besides the marginal gains you can achieve, you can't expect to eat the majority of your protein in one or two meals anyway.
If your goal is 140g per day, putting back 70g per meal can be tough going.
Instead, make the effort to get in frequent and roughly even protein feedings throughout the day.
So what this study has shown us is that protein timing does have an impact on lean muscle mass,
But at the end of the day the real thing to focus on, as always, is your total protein intake.
If you have any questions on how much protein you should be eating, pop me a reply or drop me a message on my socials.
How To 'Win' The Rest of 2024
Did you know that by the time this email goes out, there will be 49 days left in 2024.
I know we say it every year but...
Where the f**k has the year gone?!
This is when panic stations can set in and people can start to feel a little rubbish about their health and fitness efforts this year,
Seemingly feeling further away from their goals than ever before.
But fret not because there is a LOT of time left to move mountains.
I want to share a few things you can do to squeeze out every last drop of the time you have left:
1. Set a “Finish Strong” Goal Instead of Waiting for January
January resolutions are overdone.
Instead, start now by setting a powerful, achievable goal for the rest of the year that directly impacts your health, fitness, or performance.
Whether it’s committing to consistent workouts, improving sleep quality, or mastering one nutritional habit,
Finishing the year strong gives you momentum before the new year even begins.
2. Time-Block Your Health Like a Business Priority
Put your health-related tasks in your calendar with the same urgency as client meetings.
Block specific times for workouts, meal prep, and decompression, and treat them as unbreakable appointments.
The end of the year is busy, but your energy and health fuel everything else.
Investing time here ensures you’re performing at your peak during this critical period.
3. Do a Personal Health Audit
Use these next few weeks to assess what’s working and what’s not in your workouts, nutrition, and stress management.
Identify weak spots like energy dips, chronic aches, or poor sleep patterns.
Address them now so you’re not dragging old issues into the new year.
Think of this as a strategic analysis for your well-being to optimize your performance.
4. Get Good At Banking Your Calories.
We're just about to get stuck into 'silly season' and that means your social calendar is about to get flooded.
To help you counteract the influx of calories through pigs and blankets and glasses of champagne,
I want you to get great at banking your calories, which is simply saving up an allowance of calories to use at a later date.
E.g. skipping breakfast for a few days and using those calories at a party on Friday night.
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5. Find Accountability in Your Network
Reach out to someone in your business network or community who also wants to finish the year strong.
A mutual accountability partnership can keep you both committed. If you don't want to do that you could always invest in a coach to help you. If you want my help for the rest of the year (with December FREE), the link is at the bottom of the email.
Share weekly wins and challenges, and even think about having a friendly competition to stay on track - a weekly step count challenge or a push-up competition.
There you have it, 5 ways you can guarantee a strong finish to the year.
Remember, don't wait around for change to happen,
Go and make it happen!
My coaching program, The Paradigm Project, helps ambitious entrepreneurs, c-suites, & business owners live a healthier, stronger, and all-around better life.
Most importantly, one of the main aims of the program is to help every single client achieve pain-free performance!
If you are in the mood to transform your health & fitness, then life-changing results are within your reach.
Click on the link to book your free call & we can build a plan that changes your life!
Quote for the day
"Everything you want is on the other of fear" - Jack Canfield
Progress lies in the uncomfortable situations you are avoiding.
It's in those workouts you may not feel like doing, the meals you don't want to prep, and the walk you just can be arsed with.
When you can make a habit out of doing tasks you don't feel like doing,
Your life will change.
