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Distributes daily protein target across meals optimizing muscle protein synthesis. Maximizes training adaptations.
Formel
Daily target ÷ meal count = baseline per meal
Trin-for-trin guide
- 1Daily target ÷ meal count = baseline per meal
- 2Add 20-40g per meal containing resistance training stimulus
- 3Distribute: breakfast 20-40g, lunch 30-50g, dinner 30-50g, snacks 10-20g
- 4Space 3-4 hours apart for synthesis optimization
Løste eksempler
Input
150lb, 1.6g/kg
Resultat
109g/day
Almindelige fejl at undgå
- ✕Consuming all protein at one meal (underutilized)
- ✕Eating insufficient protein for training stimulus
Ofte stillede spørgsmål
Is more protein per meal better?
No; 20-40g optimal per meal for synthesis; excess beyond daily target excreted.
When should I consume protein relative to training?
Within 2 hours post-training; doesn't matter if daily total adequate; consistency more important.
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