Macro partitioning
For adults with marginal or inadequate protein intake (<0.8 g/kg/day), consuming a more balanced protein distribution (spreading protein across meals) is superior to an unbalanced distribution for promoting skeletal muscle-related outcomes.
If you are currently eating less than 0.8 grams of protein per kilogram of body weight per day, try spreading your protein out more evenly across your meals. This helps your body use the protein it has more efficiently. However, if you are already eating a healthy amount of protein (0.8-1.3 g/kg), you don't need to stress about balancing every meal; just make sure at least one meal has enough protein (around 25-30g) to trigger muscle building.
Consuming a more balanced protein distribution may be a practical way for adults with marginal or inadequate protein intakes (<0.80 g·kg−1·d−1, the preponderance of evidence supports that consuming at least one meal that contains sufficient protein quantity to maximally stimulate muscle protein synthesis, independent of daily distribution, is helpful to promote skeletal muscle health.
Why this rating
Based on observational studies and acute trials with conflicting results; the paper explicitly states evidence is 'limited and inconsistent'.
Source
Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept?
Joshua Hudson et al. · Nutrients · 2020
DOI 10.3390/nu12051441
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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