Question 1

How much protein per meal for muscle growth?

Accepted Answer

Research shows 0.4g per kg body weight (0.18g per lb) per meal maximizes muscle protein synthesis. For a 180 lb person, that's 32g protein per meal. This threshold triggers the mTOR pathway required for muscle building. More protein per meal doesn't increase muscle gain.

Question 2

What is the leucine threshold?

Accepted Answer

Leucine is the amino acid that triggers muscle protein synthesis. You need 2-3g leucine per meal (3-4g for older adults) to maximally stimulate mTOR. This equals approximately 25-35g total protein from high-quality sources like whey, meat, or eggs.

Question 3

How many meals should I eat per day?

Accepted Answer

For muscle growth, 4-5 meals spaced 4-5 hours apart optimizes protein synthesis. Each meal should contain 25-40g protein. More frequent meals don't increase gains if total daily protein is equal. For fat loss, meal frequency is personal preference - focus on total daily protein and calories.

Question 4

Can I eat all my protein in one meal?

Accepted Answer

While your body can absorb unlimited protein, muscle protein synthesis is maximized at 0.4g/kg per meal. Eating 150g protein in one meal doesn't build 5x more muscle than 30g - the synthesis pathway saturates. Spreading protein across 4-5 meals optimizes muscle building throughout the day.

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