Research
Macro partitioning
Athletes should consume 1.3–1.8 g of protein per kg of body weight per day, distributed across 3–4 meals, to maximize muscle protein synthesis and adaptation.
Eat 1.3 to 1.8 grams of protein for every kilogram of your body weight each day. Split this total into 3 or 4 separate meals throughout the day rather than eating it all in one or two large doses. This strategy ensures your body has a steady supply of amino acids to build muscle after training.
GoodSupportsHIGH confidence
Our consensus opinion is that leucine, and possibly the other branched-chain amino acids, occupy a position of prominence in stimulating muscle protein synthesis; that protein intakes in the range of 1.3–1.8 g · kg−1 · day−1 consumed as 3–4 isonitrogenous meals will maximize muscle protein synthesis.
Why this rating
Based on a consensus of multiple studies and reviews cited by the authors, though it is an opinion piece rather than a single primary trial.
Source
Dietary protein for athletes: From requirements to optimum adaptation
Stuart M. Phillips et al. · Journal of Sports Sciences · 2011
narrative_reviewCited 500×
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