How to distribute protein for muscle gain ?

weedspot

Hi!

I eat around 175g of protein per day (2.2gx80kg). And I’m wondering if I absolutely need to spread them out evenly through the day. Or is having one meal with let’s say 20g of protein and another one with 50g ok ?
Keeping in mind that my main goal is to maintain muscle mass if not gain some

IronIsMyTherapy

I don't really think it matters, or at least not enough to stress about. I often have meals around 50g. I'd rather spend the "worry" on making sure I'm getting my micronutrients, drinking enough water and training intelligently. I'm not sure what your 2.2kg x 80kg means though?

Dogmom1978

IronIsMyTherapy wrote: »

I don't really think it matters, or at least not enough to stress about. I often have meals around 50g. I'd rather spend the "worry" on making sure I'm getting my micronutrients, drinking enough water and training intelligently. I'm not sure what your 2.2kg x 80kg means though?

I thought they were eating 2.2g x 80kg which would be a high protein target.....

So, if I’m right, you are eating approximately 1 gram of protein for every lb you weigh (sorry, US here, so I had to convert it to have it make sense for me). Unless 176 is your LEAN mass, you don’t need to eat that much protein. You can if you want (assuming your are otherwise healthy, excess protein won’t cause any issues), but it isn’t necessary and will reduce how many other nutrients you get in a day.

I agree though, that the split throughout the day doesn’t matter overly.

sijomial

No you don't absolutely need to spread them out but there may be some MPS advantages in having them in several doses. The bigger issue is getting enough overall and you are.

Someone with a sub-optimal level of total intake would get more benefit from timing / dosing strategies. There was a study that appeared to show remarkable differences resulting from protein timing for "the post exercise anabolic window" but that was primarily because the subjects were put on a stupidly low total protein intake.

The differences between someone having 25/30/50/70 doses versus 44/44/43/44 doses I'd doubt would be significant in the slightest.

weedspot

IronIsMyTherapy wrote: »

I don't really think it matters, or at least not enough to stress about. I often have meals around 50g. I'd rather spend the "worry" on making sure I'm getting my micronutrients, drinking enough water and training intelligently. I'm not sure what your 2.2kg x 80kg means though?

My bad, it’s a typo. I meant 2.2 grams (not kilos) of protein x 80kgs. Which makes my daily protein goal around 175g. I spent a lot of time reading about the subject and 2.2g of protein per kilo of body weight is the number that comes up the most. And it seems to be optimal for muscle maintenance/gain during body recomp.

domeofstars

I think its better to try and distribute it as equally as you possibly can because your body can only absorb a certain amount of protein at once.