Research
Macro partitioning
Distributing protein intake evenly across meals (approx. 30 g/meal) maximizes 24-hour skeletal muscle protein synthesis compared to a skewed consumption pattern.
To maximize muscle building, spread your protein out. Aim for about 30 grams of high-quality protein (like meat, eggs, or dairy) at breakfast, lunch, and dinner. This timing strategy works better than eating most of your protein in just one big meal, especially as you age.
ModerateSupportsMEDIUM confidence
Over 24 hours, muscle protein synthesis was 25% higher when protein consumption was evenly distributed vs the more common skewed consumption pattern.
Why this rating
Based on a single 7-day crossover trial in healthy adults; mechanism is well-established but clinical population data is noted as lacking.
Source
Variation in Protein Origin and Utilization: Research and Clinical Application
Douglas Paddon‐Jones et al. · Nutrition in Clinical Practice · 2017
narrative_reviewCited 14×
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