Research
Macro partitioning
Distributing protein intake evenly across meals (approx. 30g per meal) maximizes muscle protein synthesis compared to skewed distributions, particularly in older adults.
Try to eat about 30 grams of protein at breakfast, lunch, and dinner. This helps your body build and maintain muscle better than eating most of your protein at one meal, especially as you age.
ModerateQualifiesMEDIUM confidence
The even pattern resulted in greater 24-h muscle protein synthesis than with the skewed distribution.
Why this rating
Based on short-term acute studies; long-term translation to lean mass gains is less clear.
Source
Protein “requirements” beyond the RDA: implications for optimizing health
Stuart M. Phillips et al. · Applied Physiology Nutrition and Metabolism · 2016
narrative_reviewCited 375×
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