Macro partitioning
Distributing protein intake into moderate doses (~20g) at regular intervals (~3h) post-exercise yields greater whole-body net protein balance than consuming larger doses (40g) less frequently, despite identical total daily protein intake.
If you are resistance training, do not just focus on hitting your total daily protein goal. Distribute that protein into moderate servings of roughly 20-40 grams every 3-4 hours. This pattern appears to maximize your body's net protein retention compared to eating the same amount in fewer, larger meals.
Individuals aiming to maximize NB would likely benefit from repeated ingestion of moderate amounts of protein (~20g) at regular intervals (~3h) throughout the day.
Why this rating
Small sample size (n=23 analyzed), short duration (12h post-exercise), and mixed statistical significance (ANOVA non-significant, magnitude-based inference significant).
Source
Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males
Daniel R. Moore et al. · Nutrition & Metabolism · 2012
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