How much protein each meal for muscle synthesis

For muscle protein synthesis, Dr. Gabrielle Lyon notes that while you can assimilate all the protein you ingest, skeletal muscle protein synthesis generally maxes out at around 50 to 55 grams per meal. Excess protein is oxidized for energy rather than stored 1. Additionally, Andrew Huberman explains that 1 gram of protein per pound of body weight is a general guideline for optimal protein intake to maximize muscle growth, though this is based on total body weight rather than lean mass specifically 2.

It is important to ensure that each meal provides sufficient protein to stimulate muscle protein synthesis, which generally suggests spreading protein intake across the day rather than concentrating it in one meal 3. This approach can help maintain the anabolic response throughout the day and support muscle health effectively.