The Study
Effects of daily protein intake frequency during 8 weeks of resistance training on lean mass and strength adaptations: a randomized non-controlled clinical trial.
This study looked at two ways of eating protein while lifting weights, and found both ways helped guys get a little stronger and a bit more muscle — but it didn’t prove one way is better than the other. We can’t say for sure the protein timing caused the changes because we don’t know if the researchers made sure no one knew who got which plan.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Two groups of guys lifted weights and ate the same total amount of protein every day, but one group ate it in three meals and the other in five meals.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 547 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — gaining 1–2 kg of muscle and 15–19 kg more strength in 8 weeks is meaningful for athletes or fitness enthusiasts.
- 2Both groups gained about the same muscle and strength: +1.15 kg vs +0.63 kg lean mass, +19 kg vs +16 kg in leg press strength.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
The Journal of sports medicine and physical fitness
Year
2025
Authors
H. Tavares, H. Roschel, Vitória Felício, Álvaro Nobrega, Victoria Hevia-Larraín, L. Gonçalves, Tércio Ar Barros, A. Costa, E. Nascimento
Related Content
Claims (4)
For people who train with weights, the total amount of protein consumed in a day determines muscle adaptation more than how that protein is spread out across meals.
When people engage in resistance training, eating protein across four to six meals per day leads to higher rates of muscle protein synthesis than eating the same amount of protein in fewer meals.
Resistance-trained adults who consume 0.7 to 1.0 grams of protein per pound of body weight each day maintain and build muscle.
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.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.