Protein, Protein, Protein

There’s always been a lot of confusion surrounding Protein and its intake, let alone the frequency in regards to hypertrophic results… Especially because the research isn’t that clear either!

In reality, we know that meal timing and protein frequency do not play an important role (as long as protein requirements are met chronically), yet, to maximize protein synthesis there are certainly strategies that may offer a slight edge, and perhaps work better:

In fact, research suggests that spreading our protein intake within ~40g of quality protein/meal improves MPS by 10-20% compared to smaller intakes.

MPS is maximized at around 30-40g/meal, so that would be ideal if your goal is building muscle mass. This, combined with the right training strategies may suggest that spreading your protein intake in more frequent meals may actually be a better strategy.

But wait, didn’t we only absorb 30g of protein per meal ?

No, in reality there’s no “ceiling” on how much protein we can absorb. In fact, healthy people will absorb all of the ingested protein.