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One Big Meal + eating small portions of whatever throughout the day.

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Answer

Studies have shown that muscle protein synthesis sees no significant improvement at doses higher than 20g of protein per meal, so ideally to maximise muscle building, you want to spread your daily protein out during the day. Otherwise you’re not fuelling efficiently. This can be done easier than you think, a pint of milk = ~20g, a scoop of protein powder the same. Carbs and fat aren’t too fussy, unless you’re looking to train cardio within ~8hrs since your previous session, then you want high carbohydrates quickly after your last session to replete glycogen stores. Your muscle is most receptive to this just after exercise. (Studies also show that a small amount of protein with post exercise carbs enhances glycogenesis to a similar degree as it would a much larger intake of carbs on its own).

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