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If I do my workout in the morning right after breakfast. How do I distribute my protein intake through out the day. I am going to be basing my diet on
Also for workout in the morning right after breakfast, what is the best time for carb intake.
Under most circumstances and in the grand scheme of things, it's not critical. Of far greater importance is hitting your calorie, macro- and micro-nutrient needs over the course of the day. After that, consistency and commitment should be applied to an appropriate workout plan that suits your performance and/or body goals. If you tend to train in a fasted state, getting your post-workout nutrition in as soon as possible is a good idea, but the first two points (daily diet goals, consistent training) still take precedence. (reddit.com)
Meal timing does not have significant impact on muscle development. However, your digestive tract may find it easier if you spread your protein evenly over all your meals.
EDIT:
Note: There is no limit to amount of protein you can eat in one sitting: http://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/
This is how I have achieved what you are seeking to achieve. First, while I only eat three reasonable-sized "meals" a day, I do consume small amounts of high quality food between meal times. This is what I strive for in my protein consumption:
7 am - 2 deviled eggs with breakfast
10 am - 1/2 cup of mix nuts
1 pm - turkey (or ham) sandwich for lunch
4 pm - yogurt
7 pm - A portion of fish, usually salmon with dinner
My protein does vary quite a bit more than what is pictured here, but this is the gist of it. It is HARD to get enough protein. According to the head trainer at my gym, you are supposed to get 1 gram per lb. of body weight. For me that would be 190-ish grams of protein, which is near to impossible (so it seems to me). So finding ways to consume lots of protein without exceeding your caloric goals is a fine trick to pull off. Good luck!
Pre-workout snack of a protein shake plus a complex carbohydrate like brown rice or oats 45 minutes before exercise can give the energy needed to go harder during workouts. Try splitting your 3 (large) main meals for 5 smaller ones, eating every 3 hours. Refernece from www.health365.com.au.
