Background
Protein distribution is the pattern of protein intake throughout the day.
Within this distribution are the key factors of total protein per serving and the number of servings distributed throughout the day.
The timing and distribution of protein is a key variable when it comes to a successful hypertrophic response. Protein distribution can be even or uneven.
Even
Below is an example of an even distribution where maximal muscle protein synthesis is reached with all four meals with a high protein intake.
An intake of around 0.3-0.4 grams per kg of body weight of protein per meal is required to maximally stimulate muscle protein synthesis.
Protein intake should be spaced out throughout the day with a minimum of 3 feedings.
Protein intake after exercise should ideally be within the first hour or two.
Uneven
Below is an example of an uneven distribution and shows maximal muscle protein synthesis is only reached with one meal and total protein intake is too low.
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