Most of the people take uneven amounts of protein in their diet, very little at breakfast and lunch and a little too much at dinner but according to the researchers at the University of Texas Medical Branch at Galveston.
Their study included two groups of adults who were given the same diets with 90 grams of protein, group "1" was given 30 grams of protein at each meal while group "2" was given 10 at breakfast, 25 at lunch and 65 grams of protein at dinner. Lean meat was the primary source of protein in both diets.
90 grams is the daily average protein consumption by the Americans, while the Recommended Daily Amount is 60 grams. Muscle protein synthesis was 25 percent greater in the individuals of group "1" who were given an adequate amount of protein at every meal.
Muscle metabolism expert Doug Paddon Jones said in a university news release:
“So we’re not taking enough protein on board for efficient muscle building and repair during the day, and at night we’re often taking in more than we can use. We run the risk of having this excess oxidized and ending up as glucose or fat.”
You don't have to eat massive amount of protein to maximize muscle synthesis, you just have to be a little more considerate about how you consume it.
In breakfast, an egg, a glass of milk, yogurt or a handful of nuts can provide enough protein.Similarly, you can increase your protein intake in lunch and make it moderate at dinner.