If you goal is to maximize muscle growth, it doesn’t matter when you eat your protein, as long as you eat it

This is a myth!

Always identify the goals you have and more importantly, the strategies you’ll employ to maximize results.

That’s right- it’s not only about the daily protein amount that matters. There is a protein threshold that is required for maximizing muscle protein synthesis (MPS). That per-meal threshold for MPS varies depending on age, sex, level of training, and whether or not you’ve trained that day.

Tipton et al reported that a 20g dose of whey protein is sufficient for maximal stimulation of myofibrillar MPS for both rested and exercised muscle of healthy young men (20-24 yr).

Similarly, Phillips et al reported that MPS reaches a maximal stimulation after ingestion of 20g high-quality protein post-resistance training in young healthy men (20-24 yr).

Phillips et al reported that for older men (73 +/- 2 yrs), ingestion of 35 g whey protein results in greater AA absorption and use for de novo MPS, compared with ingestion of 10 or 20 g whey protein.

Thus, frequent protein ingestion of sub-threshold protein amounts won’t stimulate the anabolic response.

In addition, one would need less protein consumption during resistance training days. Ingestion of 20g protein is sufficient to maximally stimulate MPS and APS (Albumin protein synthesis) post-resistance exercise.

This is because the two drivers of MPS (resistance training and protein ingestion) are essential for those looking to maximize building muscle.

     Overall daily protein consumption matters greatly of course; if you are a healthy adult, above 1.2 g/kg is optimal. But if you want to really maximize muscle growth, dialing in protein consumption timing may level you up.

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4985555/