The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
aim for one gram of quality protein per pound of target body weight so if somebody weighs 200 lb in the like to weigh 180 lbs try and get 180 gram of quality protein per day divided up into meals that include somewhere between 30 to 50 grams of protein per meal yes and that first and last meal are the most important
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if I'm talking with someone who's trying to be hypertrophy a muscle builder I'll concentrate on four so how many meals per day do I make anabolic and muscle and by anabolic I'm thinking 35 grams or more
and if you're eating a gram per pound uh per day of protein spread into roughly three to four evenly spaced meals roughly very roughly a lot of wiggle room there that really is um kind of all you need to know about nutrition for how to get jacked that covers probably 90% of the variants
if you're eating a gram per pound uh per day of protein spread into roughly three to four evenly spaced meals roughly very roughly lot of wiggle room there that really is um kind of all you need to know about nutrition for how to get Jack
it is ideal to try and distribute your protein intake evenly across the day aim for around 3 to four protein Rich meals each containing around 20 to 25 gram of high quality protein to stimulate muscle protein synthesis