Question 1

How much protein should I eat per meal?

Accepted Answer

Research suggests approximately 0.4g of protein per kg of body weight per meal maximally stimulates muscle protein synthesis (MPS). For a 75 kg person, this is around 30g per meal. Studies by Morton et al. (2015) found that eating four 20g meals of protein produced significantly more MPS than two 40g meals with the same total. While there is no strict upper limit for absorption, the marginal MPS benefit above 40g per meal is limited for most people (excluding very large or elderly individuals).

Question 2

What is the leucine threshold for muscle protein synthesis?

Accepted Answer

Leucine is the amino acid most responsible for triggering MPS. Research by Norton & Layman (2006) identified a leucine threshold of approximately 2–3g per meal needed to 'switch on' MPS. Typical dietary protein contains around 8–10% leucine. This means you need approximately 25–35g of protein per meal to meet the leucine threshold. Whey protein has the highest leucine content (~10.5%), making it particularly effective for triggering MPS.

Question 3

Does meal frequency affect muscle building?

Accepted Answer

Yes. Spreading protein evenly across 3–5 meals throughout the day is more effective for muscle protein synthesis than consuming the same total in 1–2 large meals. Each meal above the leucine threshold triggers a 2–3 hour period of elevated MPS. After MPS returns to baseline, another protein-containing meal can trigger another round. The concept of a narrow anabolic window around workouts has been largely revised — total daily protein is more important, but spacing matters too.

Question 4

Do plant proteins work as well as animal proteins?

Accepted Answer

Plant proteins are generally effective but have lower leucine content and reduced digestibility compared to animal proteins. Lysine is the most common limiting amino acid in plant proteins. To compensate: aim for the higher end of the protein range per meal; combine sources (e.g. rice + lentils, or lentils + dairy) to improve amino acid profiles; consider that soy protein is the most complete plant protein; and if using solely plant proteins, a 10–20% higher daily total is often recommended. This calculator adjusts targets for vegetarian/vegan users.

Question 5

What happens if I eat too much protein in one sitting?

Accepted Answer

Contrary to older belief, protein is not simply wasted above a certain threshold — the body can use large amounts for energy, gluconeogenesis, and other functions. However, above approximately 40g per meal, the incremental muscle-building benefit plateaus for most people. Excess protein is not stored as protein — it is used for energy or converted to glucose or fat. Very high single-meal protein intakes may cause digestive discomfort (bloating, nausea) particularly from whey supplements.

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