Optimal protein distribution per meal: 30g cap myth vs 50g+ single post-workout meal?
Is eating 50g+ of protein in a single meal wasteful for muscle protein synthesis, or does the body digest and utilize all of it over several hours?
Answers (1)
The 30g 'ceiling' is a myth. While ~0.4g/kg protein per meal maximizes immediate hourly MPS rate, larger boluses slow gastric emptying and release amino acids continuously. Total daily protein intake (1.6–2.2g/kg) is far more important than arbitrary per-meal caps.