Macro partitioning
Consuming approximately 20 g of high-quality protein (or ~0.24–0.30 g/kg body mass) per meal maximally stimulates muscle protein synthesis (MPS) in young adults, with doses exceeding this threshold (e.g., 40 g) providing negligible additional MPS stimulation.
Aim for ~20 grams of high-quality protein (like whey, eggs, or meat) per meal. This amount maximally triggers your muscles to grow. Eating 40g or more in one sitting does not build extra muscle; it just gets burned off or turned into waste. Spread these ~20g doses every 3 hours during the day to keep muscle building active throughout your waking hours.
Importantly, Moore [36] and Witard [35] both observed that protein doses beyond ~20 g (equivalent to ~0.24 g/kg body mass per meal) resulted in a negligible further stimulation of MPS, such that 40 g of protein provided no statistically significant enhancement in rates of MPS either at rest or following resistance exercise.
Why this rating
Based on multiple controlled human trials using stable isotope infusions (Moore, Witard, Areta) showing consistent MPS saturation.
Source
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training
Tanner Stokes et al. · Nutrients · 2018
DOI 10.3390/nu10020180
More from this paper
- Total daily protein intake of ~1.6 g/kg/day (up to 2.2 g/kg/day) is the primary determinant of chronic muscle hypertrophy, whereas per-meal timing, dose, and source have negligible impact on long-term muscle accretion if total daily intake is met.Strong
- Pre-sleep ingestion of ~30-40 g of casein protein enhances overnight muscle protein synthesis and augments long-term gains in muscle size and strength when combined with resistance training.Good
- Carbohydrate co-ingestion with protein does not enhance muscle protein synthesis or muscle hypertrophy beyond protein ingestion alone, although it may aid in glycogen restoration.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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