Research
Energy balance
There are no significant differences in muscle mass and strength gains between consuming protein three or five times a day.
Practitioners can advise that both three and five protein meals are effective for muscle gain.
StrongSupportsmedium confidence
with no significant differences between groups.
Why this rating
Based on the randomized clinical trial design.
Source
Effects of daily protein intake frequency during 8 weeks of resistance training on lean mass and strength adaptations: a randomized non-controlled clinical trial
Henrique Tavares et al. · The Journal of Sports Medicine and Physical Fitness · 2025
DOI 10.23736/s0022-4707.25.16698-x
rct · n=32Cited 1×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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