Macro partitioning
Distributing protein evenly across the day (0.4g.kg per meal, minimum 4 meals) optimizes muscle protein synthesis, recovery, and adaptation in rugby players compared to disproportionate intake.
To maximize muscle growth and recovery, eat 0.4 grams of protein per kilogram of your body weight at four different meals. For a 90kg player, that is 36g of protein at breakfast, lunch, dinner, and a snack. This keeps your body in an anabolic state throughout the day. If you struggle to eat enough, use protein supplements, especially after training.
Consumption of additional protein outside of main eating occasions as snacks may be beneficial to optimise muscle protein synthesis stimulation and thus adaptation, recovery and performance.
Why this rating
Based on observational data of current habits and extrapolation from general population studies (Areta, Mamerow) cited in the discussion; direct interventional evidence in rugby players is noted as 'inconclusive' or requiring further research.
Source
Daily protein distribution patterns in professional and semi-professional male Rugby Union players
Charlie J. Roberts et al. · The Journal of Sport and Exercise Science · 2022
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