Total daily protein intake matters most, but timing has secondary effects. Research by Mamerow found subjects who distributed protein evenly across meals had 25% higher muscle protein synthesis than those who concentrated it at dinner—same total, different results. For muscle synthesis, younger adults maximize the response at roughly 20-30 grams of protein per meal (older adults need more). Spreading protein across meals may support muscle maintenance better than eating it all at once.
This companion covers total intake, the muscle synthesis window, the breakfast problem, fasting considerations, and the aging factor. (4 min read)