Macro partitioning
In older adults (≥65 years), distributing daily protein intake evenly across meals does not significantly increase muscle protein synthesis (MPS) or strength gains compared to an uneven distribution, despite theoretical models suggesting a per-meal threshold of 0.4 g/kg optimizes MPS.
For older adults engaging in resistance training, ensuring you eat enough protein throughout the day is important, but you likely do not need to stress about hitting a specific high amount (like 0.4g per kg of body weight) at every single meal. The study showed that spreading protein evenly did not provide extra muscle-building benefits over an uneven distribution when combined with exercise. Focus on getting adequate total protein and lifting weights consistently.
These results do not support the theory of an optimal protein distribution based on the maximal MPS threshold dose... There was no significant difference in MPS between the even and uneven diets in the trained leg (1.02 (0.30) %.day-1 vs 1.16 (0.26) %.day-1) or the untrained leg (1.05 (0.24) vs 1.17 (0.29) %.day-1).
Why this rating
Based on a controlled intervention study with muscle biopsies and D2O tracing, though the sample size is small (n=12).
Source
The influence of dietary protein intake on the responsiveness of skeletal muscle to resistance exercise training in older adults
Danielle Kay Cardon · University of Birmingham Institutional Research Archive (University of Birmingham) · 2018
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