Protein distribution across meals and muscle protein synthesis: a randomized controlled trial
Areta JL, et al.
Evidence is still building up
Summary
An RCT comparing MPS responses when 80 g of daily protein was distributed as 4 equal meals (20 g × 4), 2 meals (40 g × 2), or 8 meals (10 g × 8). The 4-equal-meal pattern produced the highest MPS, while extreme skewing or very frequent small doses were inferior.
Key findings
- 1
Distributing protein as ~20 g per meal in equal intervals maximizes MPS
- 2
Skewing toward 40 g per meal shows diminishing returns above 20 g with excess amino acids oxidized
- 3
Very frequent small doses (10 g × 8) provide insufficient per-meal stimulus and produce inferior MPS
- 4
Equal protein distribution across all meals (including breakfast) is most favorable for hypertrophy
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