A recent study challenges the 20-gram protein rule after workouts, finding that muscles can effectively use a seemingly “limitless” amount of protein. In the experiment, participants were given no protein, 25 grams, or 100 grams after exercising. Results showed that 100 grams of protein increased protein synthesis more than 25 grams, with elevated synthesis lasting over 12 hours.
This study reinforces the body’s ability to digest and utilize higher protein amounts, especially post-resistance training, suggesting that meal frequency may not be crucial. The key takeaway is that achieving fitness goals depends more on consuming sufficient protein than on evenly distributed meals, allowing flexibility in meal size choices.