How much protein per meal stimulates muscle synthesis?

Research shows 0.24 g/kg per meal (approximately 20g for an 80kg person) maximally stimulates MPS in young adults. Older adults may need 0.40 g/kg (30-40g) per meal due to anabolic resistance.

Does distributing protein evenly matter?

Yes. Four evenly distributed meals of 20-40g protein each stimulate MPS more than the same total protein in one or two large meals. Aim for protein intake every 3-5 hours.

What makes protein high quality for MPS?

High leucine content above 3g per serving, complete amino acid profile, and high digestibility. Whey is optimal; casein is good for slow release. Plant proteins generally need higher doses to match animal protein MPS.

Protein Synthesis Stimulation Dose Calculator

Calculate optimal protein dose to maximally stimulate muscle protein synthesis: 20-40g high-quality protein per meal, increasing with age.

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🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How to Use

Enter the values for the scenario you are assessing. Calculate optimal protein dose to maximally stimulate muscle protein synthesis: 20-40g high-quality protein per meal, increasing with age. Use the protein dose result to inform your calculation.

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Frequently Asked Questions

How much protein per meal stimulates muscle synthesis?

Does distributing protein evenly matter?

What makes protein high quality for MPS?