Hey guys! My question is about protein intake. For instance, if I need 150 grams of protein per day and I’ve only eaten 60 grams by the end of the day, is it okay to load 90 grams of protein into my last meal? Will it all be used effectively? I’ve heard sometimes you can only take in 20g at a time. Thanks, merry Christmas!
So how much protein at one meal contributes to MPS is going to vary based on protein source and what else you ate with it. 90 grams of meat you ate with veggies and some fat will digest slower. Casein protein digests slower than whey. That being said, I would still try to always hit your protein goal. Just maybe go for meat/mixed meal and casein for that 90.
But here is a review from Schoenfeld and Alan Aragon that looks at daily protein and how it’s distributed during a day.
“Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.”