Macro partitioning
Evenly distributing protein intake across 3-4 meals (approx. 0.3-0.4 g/kg per meal) is a pragmatic strategy to maximize daily muscle protein synthesis, particularly for older adults or during energy restriction, though total daily protein remains the primary driver.
Aim to spread your protein intake across 3-4 meals, targeting roughly 30 grams per meal. This is especially important if you are older or trying to lose weight, as your body becomes less efficient at using protein for muscle building. If you currently eat most of your protein at dinner, try moving a portion to breakfast and lunch.
Evenly distributing protein intake throughout the day is a pragmatic strategy to enhance skeletal muscle anabolism at each meal - especially when combined with RT. However, with increasing daily protein intakes, the benefits of an even vs. skewed protein consumption pattern ostensibly become less important.
Why this rating
Evidence is mixed; some studies show benefit, others show no difference, likely due to varying total protein intakes.
Source
Understanding the effects of nutrition and post-exercise nutrition on skeletal muscle protein turnover: Insights from stable isotope studies
Sophie Joanisse et al. · Clinical Nutrition Open Science · 2021
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →