Does proper daily protein distribution matter after all?

Nutrition Q&A [Moderated]
1

Hi Jordan,

I remember that some years ago you were of the opinion that properly distributing your protein intake over the course of the day, and thus maximizing the events of muscle protein synthesis, would be a good idea. You mentioned that there should not be a significant difference between three and five daily events but between three and one. Now over the last few years it seems to me that your opinion has changed somewhat and you believe that the amount events is insignificant given the overall amount of daily protein is adequate.

Recently, I read about a study (Jun Yasudea, et al, “Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men,” The Journal of Nutrition, 2020, April 22.) that concludes that “To maximize muscle accretion with resistance training, not only daily total protein intake but also protein intake at each meal, especially at breakfast, should be considered”.

Since I don’t have the expertise to judge the set-up and adequacy of the results I just wanted to ask if you have read the study and how it influences your opinion, if at all?

Thanks in advance!

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We have some short-term data showing that frequent protein administration (every 3 hours) increases MPS more than every 6 hours or 1.5 hours, despite total daily protein intake being the same.

However, MPS is a surrogate marker for what we really care about- muscular hypertrophy. I think that the mechanistic evidence suggests fairly frequent protein feedings would be better, but long-term outcome data is lacking. Additionally, there are other inputs from the overall dietary pattern that matter here, e.g. total Calories, carbohydrates, etc. In sum, I find it hard to confidently claim that protein frequency matters much…though I think it might.

-Jordan

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