Macro partitioning
Distributing protein intake into moderate doses (~20g) at regular intervals (~3h) post-exercise yields superior whole-body net protein balance compared to consuming the same total protein in larger, less frequent bolus doses (e.g., 40g).
If you are resistance training, do not just focus on hitting your total daily protein goal. Try to spread that protein out. Consuming roughly 20 grams of high-quality protein every 3 hours is likely more effective for building and maintaining muscle than eating the same amount in just two or three large meals. This applies specifically in the 12 hours following your workout.
Individuals aiming to maximize NB would likely benefit from repeated ingestion of moderate amounts of protein (~20g) at regular intervals (~3h) throughout the day.
Why this rating
Randomized controlled trial with objective tracer measurements, though sample size is small (n=23) and duration is acute (12h).
Source
Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males
Daniel R. Moore et al. · DOAJ (DOAJ: Directory of Open Access Journals) · 2012
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