## Metadata author:: [[@Huberman Lab]] publish_date:: reviewed_date:: ## Highlights - Speaker 1: making sure that you're getting sufficient protein intake early in the day. What sources of protein you use is going to be highly individual. Some of you are meat eaters, some of you don't eat red meat, some of you eat chicken and fish and eggs. Some of you don't, some of you are vegans. It Speaker 0: has been shown that the amino acid Speaker 1: losing is vital for the cell growth Speaker 0: process, including Speaker 1: muscle growth because Speaker 0: of its relationship to the so called m tor pathway mammalian target of rapid Madison to talk about that more, if you like, in Speaker 1: a future episode. This means that if you're somebody who wants to maintain or Speaker 0: increase the amount of muscle mass that you have ingesting a high protein meal early in the day ought to be beneficial for that. Speaker 1: Does it mean that you should not eat protein in the [(Time 0:13:26)](https://www.airr.io/quote/63e558f6a78f992f019cc5f5) - notes:: The amino acid leucine is vitally, important for cell regeneration and muscle protein synthesis, and the most beneficial time for hypertrophy and muscle maintenance is a morning window intake of high-protein meal - Speaker 1: it really did show that we can utilize the proteins that are ingested early in the day better than we can utilize Speaker 0: the proteins that are ingested Speaker 1: later in the day. And of course there will be Speaker 0: factors that can shift that. For instance, if you work out very hard with resistance training later Speaker 1: in the day, resistance training is known to increase protein synthesis. So Speaker 0: it stands to reason that ingesting amino acids after that training would be beneficial. However, Speaker 1: In this study, it did not seem to matter when the resistance training fell within the 24 hour schedule, the morning ingestion or early day Speaker 0: ingestion of amino acids seemed to be beneficial how early between the hours of about five a.m. And 10 a.m. For humans. Now, just a bit of Speaker 1: mechanism to explain why this Speaker 0: happens. [(Time 0:15:31)](https://www.airr.io/quote/63e55959a78f992f019cd922) - notes:: The resistance training can increase proteins synthesis, the best window for this still the morning and in the original study resistance training, had no effect on the original findings. Best time for morning intake between 5 and 10 AM.