Macro partitioning
Consuming 0.4 g/kg/meal of protein across at least four meals daily maximizes muscle protein synthesis and lean tissue accretion in resistance-trained individuals.
To build muscle, aim for 0.4 grams of protein per kilogram of body weight in each of your meals. If you weigh 70kg, eat about 28g of protein per meal. Spread this across at least four meals daily. This strategy ensures your muscles receive a steady supply of amino acids for growth, avoiding the myth that high doses per meal are wasted.
Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day.
Why this rating
Based on a comprehensive review of acute and longitudinal studies, though the authors note the need for further research to quantify a strict upper threshold.
Source
How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
Brad J. Schöenfeld et al. · Journal of the International Society of Sports Nutrition · 2018
DOI 10.1186/s12970-018-0215-1
More from this paper
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Slower-digesting protein sources (e.g., casein, whole foods) allow for greater utilization of higher per-meal protein doses (>20g) compared to fast-digesting sources (e.g., whey).Moderate
Related findings · Macro partitioning
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
- Post-exercise ingestion of high-quality protein (20–40 g) within 2 hours maximally stimulates muscle protein synthesis and supports strength and body composition improvements.Strong
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