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
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