Protein is one of the most talked-about nutrients in sport. It is also one of the easiest to oversimplify. On one side, there is the old-school view that as long as athletes meet the recommended daily allowance, they are covered. On the other side, there is the modern marketing version: more protein, more often, from more products, must always be better. Neither view really captures the science. Minimum versus optimal protein intake When athletes ask, “How much protein do I n

Few ideas in sports nutrition have been as influential, or perhaps as widely misunderstood, as the so-called "window of opportunity". During the 1990s the message appeared simple and compelling: consume carbohydrate immediately after exercise, ingest protein within 30 minutes, and avoid missing the critical recovery window. Over time these ideas became embedded in sports practice. Athletes built routines around them and many still worry that delaying a recovery drink by an ho

More protein is often considered better. Here we discuss findings from a study linking a high protein intake to CVD risk?

Current sports nutrition guidelines recommend distributing protein intake in multiple equal meals throughout the day (1). This concept of protein distribution is primarily based on studies suggesting that only a limited amount of protein ingested in a single meal can effectively be used for muscle protein synthesis (the process that allows muscle to recover and adapt to training). It was believed that there is a linear increase in muscle protein synthesis up to doses of appro