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Staying Strong Forever, Research-Backed Protein Intake Recommendations, The Best Supplements For Muscle Gain & More With Dr. Gabrielle Lyon.
Ben Greenfield Life
Optimizing Muscle Mass through Meal Distribution
The first meal of the day is crucial for an anabolic response to protect muscle mass. Initiation factors like EIF4 play a significant role in muscle protein synthesis. Adding a middle meal does not necessarily enhance the muscle protein synthetic response. Starting the day with 30 to 50 grams of protein is vital, and the distribution of protein intake throughout the day is important for muscle mass optimization. Consuming another 30 to 50 grams of protein in the last meal before an overnight fast can also be beneficial for muscle maintenance.
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