Leigh
We used to think that its better to spread your protein out throughout the day because it spikes MPS after each subsequent bolus of protein and you should wait 3 hours before eating another bolus.
This doesn't appear to be the case anymore. More recent research has found that large amounts of protein in one go (100g) versus does better than 30 grams in one go. Other research has also found that people who spread their protein out throughout the day recieved near to no extra benefit versus people who just consumed it all in one go or across 2-3 meals.
So there doesn't seem to be a lot of evidnece favouring the "spread your protein out across the day" anymore.
It also makes sense physiologically too. People are inclined to think that if you consume too much protein in one go "it goes to waste", right? According to these people you cannot absorb protein beyond a certain amount. That's not true either. You can absorb a heck of a lot of protein easily your whole daily amount.
What is more so the question that we are trying to answer is how much can you consume before that protein isn't used specifically to make/remodel new proteins for muscle growth.
The definition of absorption would be just about how much is passing through the enterocyte (cells in the small intestine that absorb nutrients). Utilization of that protein is the more important aspect there, rather than absorption of it.
Basically your total daily protein intake is the number one factor, not how you spread it across the day.
(edited)
1
1
