For healthy, active individuals, 20 grams of protein per meal is optimal for maximizing muscle protein synthesis for up to four to five hours post-meal.

“if your main interest is maintaining and, or building muscle, then it can be beneficial to ingest protein early in the day, you would still want to obey this, what we're calling a kind of foundational rule of no, not eating any food for the first hour post waking or at least the first hour post. And the cutoff for when you would want to eat protein would be sometime before 10:00 AM.”

“for people that are really, really interested in hypertrophy or maintenance of muscle, then it does seem that ingesting protein early in the day is beneficial. That it can be more readily converted into muscle tissue. And this has been demonstrated in at least one study.”

“The takeaway of this study is pretty straight forward. However, the takeaway is if your main interest is maintaining and, or building muscle, then it can be beneficial to ingest protein early in the day, you would still want to obey this, what we're calling a kind of foundational rule of no, not eating any food for the first hour post waking or at least the first hour post.”

“when you stimulate muscle protein synthesis that will last about 2 to three hours”

“an older individual will respond like an a younger individual by 30 grams of protein 30 to to 50”

“when you have a breakfast of 30 to 50 grams you appropriately stimulate muscle protein synthesis”

“the literature suggests that that first meal of the day whenever you're going to have it let's say for you it's 11: eating 30 to 50 grams of protein the muscle protein synthetic response will last 2 hours however when we talked about mtor there's other initiation factors like eif4 that will maintain itself for another four to 5 hours”

“that first meal has between we'll say give it between 30 to 50 grams of dietary protein that will do a number of things number one it will stimulate skeletal muscle what we would consider the health of skeletal muscle it also will affect the brain it'll improve satiation you and I were talking previously it releases um a handful of uh gut peptides like gluc gone like peptide one which later we'll talk abouto C py things that will affect appetite”

“the dosing depending if you've hit that minimum of 30 grams then you will see a more optimal utilization of protein and I think that that's where that number comes from it's actually the stimulation of muscle because that is such an energetic process in and of itself”

“The first meal of the day is important because we know that when you get between 40 and 50 grams of protein that first meal of the day you stimulate muscle protein synthesis muscle protein synthesis is by proxy what we use to measure um as a marker for overall muscle Health”

“there's a lot of other research seeing that plateau somewhere between 30 and 50 grams.”

“the first meal of the day is the one that you really want to get right”

“when I eat breakfast in the morning I am getting a big bolus of protein and my ketones are dropping pretty darn low and I think at that point I can safely say that I am getting 2.6 grams of leucine that's triggering muscle protein synthesis which is kind of this that's kind of the threshold based on what I from dawn laymen and others like when we get that crucial critical amount of leucine we will trigger our muscle protein synthesis and so I'm getting that in the morning my mTOR is turning on and then it's probably on for two or three hours and then it turns off”

“i like getting in my protein early in the day i think there's a real clear evidence for getting a lot of protein in the morning for anabolic stimulation for muscle growth”

“i think getting enough protein gets you all of the nutrients that come with that protein and helps you maintain that muscle mass with a good muscle anabolic stimulus especially when you're getting all that protein in the morning or in your first meal of the day”

“how much protein do you need 30 40 grams of protein \u00a0to get both satiety protein synthesis effects”

“we want a front load protein in the day so we want at least two meals that are well above 30 gram of protein so I always have people shooting for 4045 at their first meal another 4545 at their last meal”

“the most critical meal of the day is the first meal of the day when you have had an overnight fast your protein synthesis is down and that entour signal molecule is down regulated it's inhibited and until you have enough Lucine around three grams which translates to about 30 g of protein for most people until you have a a meal that has 30 or more grams of protein your muscle stays catabolic”

“how much protein do you need 30 40 grams of protein \ to get both satiety protein synthesis effects”

“20 grams of protein is assumed to be the optimal amount to maximize muscle protein synthesis for up to four to five hours after a meal”

“if you consider that a single meal containing 20 grams of a high quality protein maximizes muscle protein synthesis for up to 4 to 6 hours then it makes the most sense that every main meal throughout today is an anabolic stimulus so that you would have 20 to 25 gram of protein in your breakfast 20 to 25 gram of protein in your lunch and 20 to 25 25 grams of protein in your in your dinner”

“if you ingest 20 gram of protein you see a a strong Robo increase in muscle protein synthesis that Peaks around 3 hours after a meal and then it wears off in about about five six hours”

“probably a good idea to have some protein when you wake up because you've been fasting for 8 10 hours and so muscle protein synthesis will be depressed”