Consuming 10 g of protein before a strength training session (adding 30 g of carbohydrates for a metabolic circuit) helps optimize training adaptations and prevent a negative phase shift in our internal biological clock.

noli's read

The idea of consuming a small dose of protein (10 to 15 g) before exercise to support muscle adaptations and limit catabolism is well-established. The work of physiologist Dr. Stacy Sims and researcher Dr. Abbie Smith-Ryan, based on clinical studies in sports nutrition, validates the benefit of this protocol for optimizing recovery and regulating cortisol, particularly in women. The addition of 30 g of carbohydrates for cardio or metabolic circuit sessions is also consistent for maintaining available energy without hindering digestion. However, the claim that this snack specifically prevents a circadian 'phase shift' is a theoretical extrapolation. While it is true that the timing of food intake interacts with our biological clock and melatonin secretion, the direct and significant impact of these 10 g of protein on preventing a circadian shift is not clinically demonstrated in humans. This hypothesis relies primarily on mechanistic models and promising chronobiological observational data, but lacks robust evidence from large-scale randomized controlled trials (RCT).

the sources

1. 1Hackett D, Hagstrom AD 2017
2. 2Vieira AF, Costa RR, Macedo RCO, Coconcelli L, Kruel LFM 2016