Key Takeaway
Evenly distributing protein intake across meals (30g per meal) resulted in 25% greater muscle protein synthesis compared to skewing protein toward dinner, even with the same total daily intake.
Summary
This study compared the effect of even vs. skewed protein distribution on 24-hour muscle protein synthesis in healthy adults consuming the same total daily protein.
Methods
- Randomized crossover design
- 8 healthy adults
- Two conditions with same total protein (90g/day):
- Even: 30g at breakfast, lunch, dinner
- Skewed: 10g breakfast, 15g lunch, 65g dinner
- Measured muscle protein synthesis via stable isotope tracers
Key Results
- Even distribution: 25% greater 24-h muscle protein synthesis
- Skewed pattern failed to maximize MPS at any meal
- Suggests ~30g protein per meal optimizes muscle anabolism
- Benefits independent of total daily protein intake
Figures
Figure 1
Figure 2
Figure 3
Figure 4
Limitations
- Small sample size (n=8)
- Short-term measurement
- Healthy young adults only
- Controlled feeding conditions