Meal format matters

“More than thinking of the type of protein, it is important to think about what is being consumed alongside the protein,” says registered dietitian Sydney Greene, MS, RDN. “Unless you’re drinking a protein shake, most protein is consumed alongside carbohydrates and fat—these different nutrients will affect digestion and absorption.”

For instance, one study suggests that 70 grams of protein in the context of a full meal improved whole body net protein balance (meaning, muscle protein synthesis exceeded muscle protein breakdown) when compared to 40 grams (3). Each meal consisted of a mix of protein (from beef), fat, and carbs—a format that would absorb far more slowly than pure whey protein.

In other words, eating a balanced meal can slow down protein absorption, and potentially boost the muscle-building potential of a meal.

Even protein distribution might still be better

The general consensus is to aim for four meals of 0.4 to 0.55 grams of protein/kg of bodyweight per day to maximize MPS and muscle growth (1). However, according to St. Pierre, we don’t know that four meals is better than the same total amount of protein split between three meals, or two.

“We suspect it to be better, as other research has indicated there is an upper limit to MPS from protein intake, and that having three to four MPS spikes throughout the day seems to be superior. But that data is not conclusive,” St. Pierre explains. “I do suspect three to four protein-rich meals per day is likely better, but how much better remains to be seen. And it may not make a significant enough difference for most compared to, say, two meals.”

Still, St. Pierre suggests dividing your total protein over three to four meals per day, with a minimum of 30 grams of protein per meal. “Distributing protein intake evenly across meals, including post-exercise, helps to support MPS throughout the day,” agrees Werner.

More research is needed

“I’m always cautious to suggest clients change behaviors from one study, especially a study with a small and homogenous sample size (36 young men),” says Greene. St. Pierre agrees that population matters. “Other research has shown that MPS spikes quickly in more highly trained individuals, but also falls off faster. This study used recreationally trained individuals, who spike MPS more slowly and it lasts longer,” he explains. Older adults also need to eat more protein at each meal to achieve the same level of MPS (4).

St. Pierre also points out that this study looked at short-term markers of muscle growth (muscle protein synthesis), not actual muscle gain. “Studies looking at actual muscle gain do tend to slightly favor having a more even distribution throughout the day, though not to a dramatic degree (1),” says St. Pierre.