The Claim
In adults aged 50–85, the association between protein intake per meal and leg lean mass plateaus at approximately 45 grams per meal when protein is consumed in two meals per day, and at approximately 30 grams per meal when protein is consumed in one meal per day.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
For adults aged 50 to 85, leg lean mass stops increasing at 45 grams of protein per meal if protein is consumed twice daily, and at 30 grams of protein per meal if protein is consumed only once daily.
See the scientific wording
In adults aged 50–85, the association between protein intake per meal and leg lean mass plateaus at approximately 45 grams per meal when consumed in two meals per day, while for those consuming only one such meal, the association plateaus at 30 grams per meal.
When protein is eaten, amino acids enter the bloodstream and trigger muscle cells to start building new proteins. If only one large meal is eaten per day, the muscle can only use about 30 grams of protein before it stops responding. If two meals are eaten, each with 45 grams, the muscle gets two separate bursts of amino acids that each fully activate the building process, leading to more total muscle growth.
What the research says
1 studyFor older adults, if you eat protein only once a day, 30 grams is enough to build as much leg muscle as you can from protein. But if you eat protein twice a day, you get the most muscle benefit when each meal has about 45 grams.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.