Protein & Nutrition Blog – Marmels

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