The Protein Timing Myth: Why Three Meals Build Just as Much Muscle as Five
New research reveals that meal frequency doesn't matter as much as fitness influencers claim. Here's what actually drives muscle growth.
Study Analysis: Effects of Daily Protein Intake Frequency on Muscle Growth
Does eating protein five times a day build more muscle than three times? This question still comes up quite a lot, so let’s get to the bottom of it.
This randomised clinical trial investigated whether the number of daily protein-rich meals affects muscle growth and strength gains during resistance training. The study directly challenges the popular belief that more frequent protein feeding automatically leads to superior muscle-building results.
PMID: 40673785
Key Points
Aim
The researchers aimed to determine whether consuming protein across three meals versus five meals per day would produce different outcomes for muscle mass and strength development in trained individuals following an 8-week resistance training program.
Methods
Participants: 32 young, resistance-trained men
Duration: 8 weeks of structured resistance training
Groups:
PRO3x: Three high-protein meals per day (>0.24 g/kg body weight per meal)
PRO5x: Five high-protein meals per day (>0.24 g/kg body weight per meal)
Key Factor: Both groups consumed the same total daily protein intake; only the distribution pattern differed
Measurements: Muscle cross-sectional area via ultrasound, body composition via DXA scan, body weight, and knee extension strength testing
Results
Eighteen participants completed the full protocol, and both groups demonstrated significant improvements:
Lean Mass Gains:
PRO3x group: 1.15 kg increase
PRO5x group: 0.63 kg increase
Muscle Size (Vastus Lateralis):
PRO3x group: 3.41 cm² increase
PRO5x group: 2.53 cm² increase
Strength Gains (Knee Extension):
PRO3x group: 19.08 kg increase
PRO5x group: 16.01 kg increase
Critical Finding: No statistically significant differences existed between the groups, meaning both approaches were equally effective.
