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
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