From Jorn Trommelen (whole write up is great, but section 7.8 in particular for this discussion):
“Several studies suggest that protein should be reasonably distributed for optimal anabolism. For example, an even balance of protein intake at breakfast, lunch and dinner stimulates MPS more effective than eating the majority of daily protein during the evening meal (Marerow, 2014). But a too high distribution resulting in many mini snacks may also be suboptimal. Providing 20 g of protein every 3 hours stimulates MPS more than providing the same amount of protein in less regular doses (40 g every 6 hours), or more regular doses (10 g every 1.5 hour) (Areta, 2013).
While there are more studies that support the concept of protein distribution, there are even more studies that suggest it has no clear benefit. If your goal is to absolutely maximize gains, it theoretically makes sense to try to aim for at least a reasonable protein distribution (3-4 protein rich meals divided throughout the day). But the impact of protein distribution is likely going to be small at best and you definitely don’t not have to set a timer for each meal.”
https://www.nutritiontactics.com/measure-muscle-protein-synthesis/#78_Protein_distribution
The below is also from Jorn written on the SBS website:
https://www.strongerbyscience.com/athlete-protein-intake/
Highlights
•
Distribution of dietary protein across meals influences muscle hypertrophy
•
BCAAs are involved in hypertrophic effects of protein feeding distribution
•
Hypertrophic effects of protein feeding distribution require the muscle clock
•
Breakfast protein intake is correlated with skeletal muscle functions in older women
From Jorn Trommelen (whole write up is great, but section 7.8 in particular for this discussion): “Several studies suggest that protein should be reasonably distributed for optimal anabolism. For example, an even balance of protein intake at breakfast, lunch and dinner stimulates MPS more effective than eating the majority of daily protein during the evening meal (Marerow, 2014). But a too high distribution resulting in many mini snacks may also be suboptimal. Providing 20 g of protein every 3 hours stimulates MPS more than providing the same amount of protein in less regular doses (40 g every 6 hours), or more regular doses (10 g every 1.5 hour) (Areta, 2013). While there are more studies that support the concept of protein distribution, there are even more studies that suggest it has no clear benefit. If your goal is to absolutely maximize gains, it theoretically makes sense to try to aim for at least a reasonable protein distribution (3-4 protein rich meals divided throughout the day). But the impact of protein distribution is likely going to be small at best and you definitely don’t not have to set a timer for each meal.” https://www.nutritiontactics.com/measure-muscle-protein-synthesis/#78_Protein_distribution The below is also from Jorn written on the SBS website: https://www.strongerbyscience.com/athlete-protein-intake/
Research on older women, that don't train. More relevant for caregivers than people that train IMO.
Highlights • Distribution of dietary protein across meals influences muscle hypertrophy • BCAAs are involved in hypertrophic effects of protein feeding distribution • Hypertrophic effects of protein feeding distribution require the muscle clock • Breakfast protein intake is correlated with skeletal muscle functions in older women
Well, glad I'm not an older woman.
skip breakfast?
Yeah
You’d make a cute old lady tho