I’ve read some research suggesting that MPS can only be stimulated every three hours, which leaves me curious as to whether I’ve been following the optimal periworkout nutritional protocol. I train 60 minutes after my second meal of the day. Here’s what I do:
60 minutes pre-workout:
50 g carbs, 40 g protein, 6 g fat (6 oz tuna, 8 oz sweet potato, .3 oz walnuts)
Immediately before 1st set:
10 g BCAAs, 25 g carbs (cyclic dextrin)
I train for 90 minutes, then eat a postworkout meal of whey and cream of rice (40 g protein/70 g carbs). This puts my postworkout meal 2.5 hours after my preworkout meal. Would it be better to wait another 30 minutes so protein synthesis can “reset”?