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Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.

Vovo a écrit:On entend souvent qu'à partir de 30-40gr de protéines, le reste ne sert à rien... ?

Now, no, more protein per meal doesn’t mean that muscle will grow faster. But that’s not the issue here. People are making per meal protein recommendations to athletes or bodybuilders based on the singular endpoint of skeletal muscle protein synthesis which is just moronic on top of being baffingly wrong.

Consuming 0.25 g/lb four times per day might maximize muscle protein synthesis. It just happens to leave all of the other LBM tissues that need protein without sufficient amounts on top of doing nothing to maximally reduce protein breakdown.

And that’s why this current and oft repeated protein recommendation is wrong: it’s being based on the measurement of a single endpoint (protein synthesis) in a single tissue (skeletal muscle). And that simply does not represent the totality of the system on any level.