Hello, im almost 50, 14% body fat, light weights 4 days per week and do cardio most days. I’ve been athletic most of my life. I am not looking for weight loss, but instead would like to do a bit of a lean bulk.
Traditionally, I have done a 8-10 hour eating window with 3-4 meals to support my weight lifting. However, as I age I am starting to understand getting a tighter eating window might be better for long term health. Specifically I am looking at a 4ish hour eating window.
In my 4 hour eating window, I am looking at 2 meals. My question is mostly about protein. I need about 120-130 grams of protein to support my physical fitness. I am trying to figure out the best way to handle this protein intake in my 4 hour window.. I was actually thinking about the following, though not quite a 4 hour eating window.
1: Wake up: drink down 40 grams of whey at start of workout(weights or cardio depending on day), or even during a bit. no other macros
2: eat immediately post workout: 40 grams protein + other macros
3: eat 4 hours later: 40 grams protein + my other macros for the day.
Does this seems like a reasonable approach? It seems like maybe it would be better than 60 grams of protein twice?
Thoughts and comments appreciated.
Evidence I’ve seen suggests that for the most part as long as you’re getting your protein on average every day that the timing doesn’t really matter as far as affecting gains. So if this schedule works well for you and you feel okay during your workout then it sounds good to me.