If you're a young guy who already trains regularly and you spread your protein across either three or five meals a day — as long as the total protein is the same — you'll likely gain about the same amount of muscle and strength either way.

If you're a young man who already lifts weights and eats enough protein, doing strength training twice a week for 12 weeks will make you stronger and build more muscle — and taking leucine supplements won't make any extra difference compared to taking a sugar pill.

If you lift weights and eat lots of protein, you’ll likely build more muscle and get stronger than if you just do one or the other—because together, they work better than alone.

If you're lifting weights and want to build muscle, eating at least 1.6 grams of protein per kilogram of body weight every day is the biggest factor that helps — more protein means better results, and when you eat it doesn't matter as much.

If you give a rat the same amount of protein in three meals instead of saving most of it for dinner, it builds more muscle over 11 weeks.

Eating more protein after working out leads to a better overall protein balance in your body - the more protein you eat, the more positive your protein balance becomes.