Nutrition
Protein Spreading
Protein spreading distributes protein evenly across meals to support muscle repair and satiety—one large dinner rarely fixes skimpy earlier meals.
Protein spreading distributes daily protein across four or more meals—roughly twenty to forty grams per sitting for many adults—instead of loading most at dinner. Even distribution supports muscle protein synthesis across the day, especially when training.
One giant protein meal cannot fully compensate for skimpy breakfast and lunch.
Common questions
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How much protein per meal for spreading?
Aim for roughly twenty to forty grams per meal depending on body size and goals—four feedings beat two for most lifters chasing hypertrophy.
Related terms
Put Protein Spreading into practice
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