A lot of attention is often placed with nutrition surrounding protein intakes and its associated nutrient timing and frequency – however, research has shown that timing and frequency appear to have little effect on lean muscle mass retention and fat loss.

According to Helms et al. (2014), Most bodybuilders will meet their protein requirements when consuming 2.3-3.1g/kg of lean body mass per day of protein. They highlight that 15-30% of calories come from fat with the remaining calories coming from carbohydrates. Eating meals with 0.4-0.5g/kg of body weight throughout 3-6 meals per day prior and post resistance training would appease the theoretical benefits of protein timing and frequency.

Everyone’s needs and goals differ from person to person and this should be considered before changing your diet and training. To correctly identify what ingredients and amounts of protein are in your meals use our “How to read a food label in Australia” guide to assist you.