The Claim
In adults aged 50–85, consuming two or more meals per day containing at least 30 grams of protein is associated with higher leg lean mass and greater knee extensor strength compared to consuming no such meals, with the strongest association observed at 30–45 grams per meal.
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.
Adults aged 50–85 who eat at least two meals per day with 30 grams or more of protein have higher leg muscle mass and stronger knee extensor muscles than those who eat no meals with this level of protein, with the strongest effect seen when each meal contains 30–45 grams of protein.
See the scientific wording
In adults aged 50–85, consuming two or more meals per day containing at least 30 grams of protein is associated with higher leg lean mass and greater knee extensor strength compared to consuming no such meals, with the strongest association observed at 30–45 grams per meal.
When a person eats a meal with at least 30 grams of protein, the body breaks down the protein into amino acids, which signal muscles to build new proteins and stop breaking down existing ones. This process happens more effectively when the protein is spread across two or more meals, leading to more muscle mass and stronger leg muscles over time.
What the research says
1 studyPeople over 50 who ate two meals a day with at least 30 grams of protein had more leg muscle and stronger knee muscles than those who ate none, and the best results happened when each meal had 30 to 45 grams of protein.
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.