Modern sports nutrition holds that the body can only consume a certain amount at one time. Opinions vary on how much protein is required. It might be as little as 20 grams; it might be as much as 40 grams, particularly for older adults whose bodies are less sensitive to the muscle-growth-stimulating effects of protein. Perhaps it should be expressed as a percentage of the body’s weight rather than a fixed amount. Those details don’t matter here; the point is that there’s a maximum.
The reason that’s important is that most North Americans eat lots of protein, but don’t spread it evenly throughout the day. The typical pattern is 10 to 15 grams of protein at breakfast and lunch followed by 65 grams or even more at dinner. That means that at breakfast and lunch, you’re not getting enough protein to max out the synthesis of new muscle protein. At dinner, on the other hand, you’re getting too much, so the excess will simply be burned for energy. The better solution, according to this logic, is to smooth out your protein consumption so that you’re getting at least 20 grams (or 40 or 0.4 grams per kilogram or whatever) at each meal, adding a protein-rich snack…
