What is a practical per-meal protein target range to optimize muscle protein synthesis for most adults?

What is a practical per-meal protein target range to optimize muscle protein synthesis for most adults?

• A. 25–40 g high-quality protein per meal
• B. 5–10 g per meal
• C. 60–80 g per meal
• D. 0–5 g per meal

Answer: (A)

Maximizing muscle protein synthesis per eating occasion requires enough high‑quality protein to supply essential amino acids and leucine to trigger the muscle’s anabolic machinery. For most adults, a practical per‑meal target is about 25–40 grams of high‑quality protein. This range reliably activates MPS without leading to diminishing returns, as amounts above roughly 40 grams don’t markedly increase the response in young adults. Smaller doses, around 5–10 grams, often don’t fully stimulate MPS, while very large amounts (60–80 g) don’t provide extra benefit for most people and can be less practical. Spreading this intake across 3–4 meals daily helps maintain an anabolic environment and supports muscle maintenance or growth. (Note: older adults may benefit from leaning toward the higher end of this range due to reduced responsiveness.)

Maximizing muscle protein synthesis per eating occasion requires enough high‑quality protein to supply essential amino acids and leucine to trigger the muscle’s anabolic machinery. For most adults, a practical per‑meal target is about 25–40 grams of high‑quality protein. This range reliably activates MPS without leading to diminishing returns, as amounts above roughly 40 grams don’t markedly increase the response in young adults. Smaller doses, around 5–10 grams, often don’t fully stimulate MPS, while very large amounts (60–80 g) don’t provide extra benefit for most people and can be less practical. Spreading this intake across 3–4 meals daily helps maintain an anabolic environment and supports muscle maintenance or growth. (Note: older adults may benefit from leaning toward the higher end of this range due to reduced responsiveness.)