Macro partitioning

Ingesting 20 g of whey protein every 3 hours (4 times daily) maximizes myofibrillar protein synthesis (MPS) over a 12-hour post-exercise recovery period, outperforming both larger boluses (40 g every 6 h) and smaller, more frequent doses (10 g every 1.5 h).

If you want to maximize muscle growth after a heavy leg workout, don't just eat your total daily protein in 2-3 big meals. Instead, consume 20 grams of high-quality protein (like whey) every 3 hours for the next 12 hours. This means eating 4 times post-workout. This strategy triggers more muscle building than eating larger amounts less frequently or grazing on tiny amounts constantly.