Total daily protein intake is the most important factor for muscle protein synthesis, followed by even spacing of protein intake, and then protein quality.

“So I think the distribution matters, but it's a much smaller lever than just getting enough total protein in.”

“so I kind of walked out saying you know what total protein intake is the most important thing per day and then if you can distribute it relatively evenly that's maybe the last five to 10% right”

“even before that study came out what I had said is I think protein distribution matters but I think it matters much much less than total protein intake per day”

“So, the anabolic window is actually not hours, but days. So it's more a matter of making sure you are consuming, well, the first in the order of importance is total daily protein. So, there's this hierarchy of importance. If you get total daily protein right, then the timing of the constituent doses of the total are just a distant secondary concern.”

“The key isn’t the timing—it’s ensuring your total daily protein intake is high enough to support muscle repair and growth.”

“it's really about the total amount of protein you're going to get in the day and then the next one would be you know even spacing and i'd say yeah and then the next one would be sort of protein quality”

“So, again, you're eating, let's say, chicken with, you know, broccoli and rice, etc., you're eating a whole meal, there's time-delayed release of nutrients into your body. So, that's why I said the most important thing, 90% is targeting your...I hate to give exact percentage because I'm just [inaudible 00:43:44] but I just want to emphasize the vast majority is worrying about getting your total daily protein intake.”

“it really protein Quality Distribution that stuff matters more the lower your protein intake is overall the more you consume on a daily basis the less all that other stuff matters your daily intake is by far the biggest lever to pull”

“if you're just somebody who wants to build a little bit of muscle just focus on getting enough total protein per day and if you can divide it up a little bit better fantastic right but that's probably the last like 3 to 5%”

“so what I'll tell people is like hey if you're for whatever reason you can only get it in one meal and you can still get enough total protein I mean I don't think it's ideal but it's better than not getting enough total protein right”

“so regarding protein distribution evenly distributed protein during the day appears to be optimal secondary obviously to to getting enough protein throughout the day”