2168: Can You Only Absorb 30g of Protein in a Sitting? by Aidan Muir on Protein Intake After Exercise
Optimal Health Daily - Fitness and Nutrition
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The Pros and Cons of Muscle Protein Synthesis
Total protein intake matters far more than protein timing and frequency. Aim for a total of 1.6 to 2.2 grams of protein per kilogram of body weight per day. distribute that over four to six meals containing 0.4 to 0.55 grams of protein each. This is the gold standard for muscle growth. In situations where you can't spread this out throughout the day, it makes sense to go above your target amount.
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