To maximize muscle synthesis, satiety, and metabolic health, the ideal approach is to evenly distribute protein intake across breakfast, lunch, and dinner, rather than front-loading or back-loading the daily total. Research suggests that consuming between 20 to 40 grams of high-quality protein per main meal is sufficient to maximally stimulate muscle protein synthesis (MPS) in healthy adults, ensuring that the body has a steady supply of amino acids throughout the day. Spreading the protein ensures that the body maintains an anabolic state, aiding in the preservation of lean muscle mass, promoting feelings of fullness to manage appetite, and balancing blood sugar levels more effectively than eating one or two large, protein-heavy meals.Read article - How Much Protein Should You Have for Breakfast, Lunch and Dinner? Hosted on Acast. See acast.com/privacy for more information.

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