It's critical to consider the timing and amount of your protein intake in order to promote muscle growth. In essence, eating protein causes the body activate a signaling pathway called mTOR, which aids in the synthesis of muscle protein (MPS). The problem is, the body may not utilize all of the protein if consumed all at once. 

Protein can decompose into other compounds, such as sugars, urea and ammonia in a process called amino acid oxidation and ureagenesis. This increases amino acid oxidation products rather than remaining as amino acids, which are the building blocks of protein.

Smaller doses of protein spaced out throughout the day may be preferable for maintaining high blood plasma concentrations of certain amino acids, which support the continuous activation of mTOR.

The timing of protein intake, particularly before and after workouts, can influence muscle protein synthesis (MPS) by activating mTOR signaling following resistance training. Research by Ozaki et al. (2016) highlights that muscle growth is a result of both metabolic stress and mechanical tension within the muscle, which can stimulate mTOR through IGF-1 signaling pathways, ultimately leading to increased activation of downstream targets of protein translation such as 4EBP and p70S6K.

Given that protein translation occurs in response to resistance training, consuming protein post-workout could result in a transient increase in plasma amino acid concentrations, thereby creating optimal conditions for maximal activation of mTOR. This strategic timing of protein intake aligns with the physiological response to exercise and may enhance the muscle-building effects of resistance training.