Protein per meal
// What the research shows
Trommelen et al. (2023) gave trained young men 0, 25 or 100 g of milk protein after training. 100 g produced a larger and much longer (over 12 hours) muscle protein synthesisMuscle protein synthesis (MPS) The building of new muscle proteins. Training and protein raise it for several hours. More in the glossary → response than 25 g, and only a small fraction was burned for energy. This challenges the idea of a fixed per-meal ceiling.
// In practice
- If you only manage 2–3 big meals a day: fine, as long as total intake is right.
- 3–5 protein-rich meals is still a convenient way to hit your daily target.
- Don't stress about a post-workout “anabolic window”.
// Limitations & open questions
A single study with acute measurements. More muscle protein synthesis over 12 hours doesn't automatically mean more growth over months. Slow-digesting milk protein, not whey.
// Sources
// More from Nutrition
Daily protein
Around 1.6 g of protein per kg body weight is enough for most people. Up to about 2.2 g/kg may still add a little.
Building muscle in a calorie deficit
A deficit slows muscle gain but barely affects strength gains. At around 500 kcal per day, average lean mass gain drops to zero.
Intermittent fasting & muscle
An eating window like 16:8 doesn't cost muscle or strength on average, as long as you lift.