30 Seconds SummaryNew study: A more even protein distribution can improve your gains
- A new study from Japan suggests that evenly distributing protein intake across meals can enhance muscle gains more than skewed protein distribution.
- Two groups of young, untrained men undergoing strength training were compared: one with protein spread evenly across three meals, and another with minimal protein at breakfast but more at other meals.
- Both groups had the same total daily protein intake (1.3 g/kg/day), but the even distribution group showed a stronger trend for muscle growth, gaining 2.5 kg of lean body mass compared to 1.8 kg in the skewed group.
- The study controlled diets tightly, providing breakfast for participants to ensure accurate nutrient intake measurement.
- Findings emphasize that not just total protein amount, but timing and distribution throughout the day, critically impact muscle synthesis.
- A wider body of research suggests reaching a 'leucine threshold' at each meal is essential for optimal muscle protein synthesis, recommending around 0.3 g/kg or 20 g high-quality protein per meal.
- This study supports the idea of consuming at least three protein-rich meals per day to maximize muscle growth.
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Menno Henselmans
