The Claim
When young, trained men consume protein in either three or five meals per day with equal total daily protein intake, both dietary patterns are associated with similar increases in lean mass and knee extension strength over an eight-week period of resistance training.
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.
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.
See the scientific wording
Consuming protein in three or five meals per day, with equal daily total intake, is associated with similar increases in lean mass and knee extension strength over eight weeks of resistance training in young, trained men.
What the research says
1 studyThe study gave two groups of trained guys the same total amount of protein each day, but one group ate it in three meals and the other in five meals. After eight weeks of lifting weights, both groups got just as strong and gained about the same amount of muscle — so how you spread out your protein doesn’t matter as long as you eat enough total.
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.