Research
Micronutrients & recovery
Consuming 20–25 g of high-quality protein per meal is sufficient to maximally stimulate muscle protein synthesis, and consuming more per meal does not further increase this anabolic response.
Split your daily protein intake into 4-5 meals, each containing 20-25 grams of high-quality protein (like meat, eggs, or dairy). This maximizes muscle building signals without wasting excess protein.
GoodSupportsHIGH confidence
Thus, from the standpoint of maximally stimulating muscle protein synthesis a dose of ,20 – 25 g of high quality intact protein (such as dairy, egg, or lean meat) appears sufficient.
Why this rating
Based on specific studies cited (Moore et al., Cuthbertson et al.).
Source
Dietary protein requirements and adaptive advantages in athletes
Stuart M. Phillips · British Journal Of Nutrition · 2012
DOI 10.1017/s0007114512002516
narrative_reviewCited 196×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Athletes require 1.2–1.7 g protein/kg/day, which exceeds the standard RDA of 0.8 g/kg/day, to support adaptive physiological processes such as muscle protein synthesis and lean mass preservation.Good
- High protein intakes (up to 3.0 g/kg/day) do not negatively impact renal function in healthy individuals and may positively influence bone health by increasing IGF-1 and peak bone mass.Good
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