Protein & Nutrition Blog – Marmels

Most adults treat dinner as the protein meal and let breakfast and lunch slide, missing two of the day's three potential muscle- building pulses. Muscle protein synthesis works on a per-meal trigger, with a leucine threshold near 2.5 to 3 grams. Research suggests 25 to 40 grams of high-quality protein at three to four meals a day, spaced 3 to 4 hours apart, maximizes 24-hour synthesis. Here is what the latest science says about the dose, the distribution, and how to actually hit the target.