First of all a common misconception is that the elevated MPS is always 48 hours, which isn't true. 48 hours is the longest MPS will be elevated after training, depending on training intensity it can be as short as 24 hours. Think of it like this: a 2 hour workout dedicated to solely training legs will probably elevate MPS for 48 hours, while someone who does full body workouts 2-4 times a week might only enjoy elevated MPS in his legs for 34 hours. This is essentially why the body-part splits many people still advocate are nowadays called 'brosplits', their design isn't based in science. Based on what we know about MPS upper/lower splits or full body workouts result in the highest amount of elevated MPS out of all workout programmes. Now that doesn't mean that all other training programs aren't viable, the human body is very complex and one can't make recommendations like this based on just one factor (muscle protein synthesis in this case), but I digress.
Second of all there is really no point in micromanaging your food intake like you are suggesting. There are so many processes going on in the body at the same time, different foods digest at different rates. Just figure out what your required energy/protein/fat intakes are and try to hit those amounts every day.
And ofcourse don't forget to eat veggies, fruits and enough fibre! (Srs don't forget fibre, you're gonna have a bad time if you forget fibre).
And yes increased MPS is local to the muscles used, although there are many benefits to doing heavy squats, they will not make your arms grow by themselves for example.
EDIT: a metaphor I often use to try to explain to people why the timing of their meals might not be as important as they think: Think of your body like a wallet (with money being protein/fat/carbs/etc.). Now ask yourself, if everyday you take $20 out of your wallet (200 grams of protein, 50 grams of fat, total of 3000 calories), does it really matter in what time frame the money came into your wallet? It wouldn't matter if you put $2 into your wallet 10 times a day or $10 twice a day, you'll always end up with enough money as long as the daily amount of money you put in is $20.
Last edited by Kleurplaay; 09-21-2013 at 09:29 AM.