Protein Intake Distribution

 Witard et al. (2014) -- Amino Acid Oxidation Increases Beyond 20g of Protein

This study involved 48 resistance-trained males, who were divided into four groups. Each group received different amounts of whey protein isolate immediately after their resistance training session: 0g, 10g, 20g, or 40g. Subsequently, researchers monitored and compared the rate of postabsorptive myofibrillar MPS, along with whole-body phenylalanine oxidation and ureagenesis, across the groups over a 4-hour period.

Interestingly, doses exceeding 20g led to an increase in amino acid oxidation and ureagenesis, indicating that consuming higher amounts of protein did not confer additional benefits to MPS but instead contributed to the breakdown of amino acids for alternative metabolic processes.

Schoenfeld and Aragon (2018)-- Maximal MPS at 20g of Protein Per Meal 

Schoenfeld and Aragon (2018) explored the utilization of protein in meals containing a combination of macronutrients, including carbohydrates, fiber, and fat. The findings revealed that a 20g dose of protein was sufficient to maximize postabsorptive rates of MPS. Based on this collective evidence, Schoenfeld and Aragon proposed a protein intake distribution strategy of 0.4g of protein per kilogram of body weight per meal (g/kg/meal), spread across four meals daily, to meet the recommended daily protein intake range of 1.2-1.7g/kg/day.

What Does 20g of Protein Look Like?