That said, research has demonstrated that how frequently we eat protein can influence whole-body protein synthesis rates (and thus overall muscle growth). Specifically, researchers at the University of Illinois found that when healthy adults split up their protein intake (about 100 grams) equally into three daily meals (30 to 33 grams at breakfast, lunch, and dinner), 24-hour muscle protein synthesis rates were higher than when intake was skewed toward dinner (11 grams at breakfast, 16 at lunch, and 64 at dinner).41
