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Protein Intake: Quantity & Timing

PHOTO: Gerd Altmann/Pixabay

Protein intake with pulse strategy optimises muscle build-up and muscle maintenance

The bolus principle refers to the rapid, single administration of a substance in a comparatively large quantity in order to achieve the fastest possible effect. The pulse principle, on the other hand, involves taking a substance in several, smaller portions or very small doses. Pulse intake is preferable regarding protein intake. Not only a high quality of protein is of importance; essential amino acids and L-leucine content also play an important role. Because the protein synthesis is initiated by L-leucine (triggering effect). For an optimal effect, at least 2 g L-leucine and 10 g essential amino acids are required - a dose that is contained in approx. 20 g of milk protein.

Recommendation
Persons who specifically pursue muscle building, but also physically inactive persons, especially seniors, should take approx. 20-30 g of high-quality protein every 3-5 hours or correspondingly approx. 10 g of essential amino acids, depending on age and body weight.

Suitable protein products
All the SPONSER protein products, such as WHEY ISOLATE 94, PREMIUM WHEY HYDRO, MULTIPROTEIN, AMINO EAA TABS, EAA INSTANT DRINK, but also PRO RECOVERY and MASS GAINER contain approx. 20-25 g of high-quality protein in the recommended dosage and/or approx. 10 g of essential amino acids and L-leucine in the necessary quantity.

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overview » SPONSER protein products (PDF)

Author: Yvonne Forster
dipl. eng. food sciences UAS
dipl. dietitian HS

Fitting products

Whey Isolate 94
Whey Isolate 94 Short info
EUR CHF 0.00
  • Highest quality and value, grass-fed Whey
  • Gentle CFM manufacturing process for unadulterated quality
  • Ideal for building and maintaining muscle mass and improved regeneration
  • Dietary support of weight reduction & convalescence
Multi Protein
Multi Protein Short info
EUR CHF 0.00
  • Multi-component protein: whey, casein and egg albumin
  • Versatile range of application: muscle building, recovery, meal replacement
  • High content of essential amino acids incl. BCAA
  • filtered, native milk protein quality
Mass Gainer
Mass Gainer Short info
EUR CHF 0.00
  • To support muscle mass build-up
  • High-quality carbohydrate-protein blend
  • Premium proteins from multiple sources
  • Enriched with creatine, amino acids, MCT
Casein
EUR CHF 0.00
  • night-time protein supply (so-called "night protein")
  • micellular casein with native protein quality (CFM technology)
  • for growth and maintenance of muscle mass
PREMIUM WHEY HYDRO
PREMIUM WHEY HYDRO Short info
EUR CHF 59.90
  • High quality matrix of whey protein isolate and hydrolysates
  • Reinforced with HMB for a shortened catabolic phase
  • With CFM Nitro for increased NO synthesis
  • Lactose-free, to be prepared with water or milk
EAA Instant
EAA Instant Short info
EUR CHF 26.50
  • Drink powder with all essential amino acids
  • Instantiated - zero carbs - good taste
  • Supplemented with HMB, L-citrulline, taurine and vitamins
  • Practical use in strength & endurance sports
Amino EAA
Amino EAA Short info
EUR CHF 29.90
  • With all essential amino acids
  • High content of leucine and BCAA
  • Practical use in strength & endurance sports
Pro Recovery
Pro Recovery Short info
EUR CHF 0.00
  • Protein-carbohydrate recovery shake
  • 44 – 50% protein
  • Unique combination of  7 protein sources, incl. colostrum, and complex carbohydrates
  • No sweeteners