← All sources
Protein intake timing and muscle protein synthesis
Meta-analysis showing 20-40g protein per meal maximizes muscle protein synthesis, with 4-5 feedings daily optimizing daily synthesis rates in resistance-trained individuals.
Protein Synthesis
- Per meal: 20-40g optimal
- Leucine threshold: 2.5-3g
- MPS duration: 3-4 hours post-ingestion
Distribution
Even distribution (4-5 meals) superior to skewed protein intake.
Outcomes
- muscle-protein-synthesis20-40g protein per meal maximizes MPS; leucine threshold 2.5-3g; even distribution of 4-5 feedings optimal