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.
So at the end of 11 weeks, we looked at like lean body mass, we looked at body fat, we looked at hind limb weights. We didn't really see differences in lean body mass, but what we did see was a difference in hind limb weights.
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My suspicion is, probably if you're getting like two to three high quality protein meals in a day, you're getting the vast majority of the benefits of protein.
where the benefit of that is is that we know that more than one meal of that robust amount of protein will likely have better outcomes on this 24-hour um protein response 24-hour nitrogen balance
what time of day and how much protein to eat to maximize muscle protein synthesis you know I think just whenever you want um throughout the day I like doing time restricted feeding
But if I want to break that up into 100 gram and 65 grams over two meals, that's fine. I will absorb all of that protein both of those times. I will just only trigger muscle protein synthesis twice per day if I'm getting two big protein bololises.
we found that with the same amount of protein the same overall diet you would have higher net protein synthesis with the distri distribution to breakfast
protein needs to be distributed at specific meals the distribution needs to be high and eating lots of small meals uh is a really bad choice for a lot of reasons
now you're getting that anabolic stimulus spreading it out a little bit more you're making sure you get total protein in during the day
so there's nobody has actually studied that at this point unless unless you're the person who just is so big you know like you're laying right like if you're laying and you're you weigh 200 pounds and you're a bodybuilder but the key to what you just said is now you're talking total protein per day not a Lucine effect yes exactly it's no it's not a Lucine mour effect total sub substrate it's it's okay Lane needs 250 gram of per day he'd be better off putting that in four or five meals than putting in two so that's the difference that people need to understand
Doug and I ran a study which you know everybody quotes now where we took 90 grams of protein and looked at it distributed as three meals per day 30 30 30 versus 10 20 60 uh and we found that with the same amount of protein the same overall diet you would have higher net protein synthesis with the distri distribution to breakfast
I still think that it's good to have a distribution of protein throughout the day that every meal has an anabolic response but it doesn't mean if you have small meals that you're going to disappear in three weeks
An even protein distribution throughout the day is probably best for maximizing muscle protein synthesis.
so all that being said there may be effects on muscle prot protein degradation that make it where okay this explains why you know protein distribution is less important than we previously thought because I was a big proponent of protein distribution and I still think if you want to become the most muscular human you can possibly be that getting multiple protein high quality protein feedings per day is probably Superior to one or two but do I think it makes a massive difference no I don't
you'll learn how Distributing protein evenly across males can maximize muscle protein synthesis and why the so-called post exercise anabolic window may not be as narrow as once thought