PROTEIN DISTRIBUTION CALCULATOR
Distribute your daily protein target across 3, 4, or 5 meals to hit the clinical 2.7g leucine threshold. Trigger maximal muscle protein synthesis in adults 45+.
Across 4 meals
> 2.7g threshold met
Maximal anabolism
Or 1.5 scoops whey/meal
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Frequently Asked Questions
What is the 'leucine trigger' in muscle protein synthesis?
Research by Dr Luc van Loon and Dr Stuart Phillips proves that older muscle requires approximately 2.7 to 3.0 grams of the amino acid leucine per bolus (typically found in ~30–40g of high-quality protein) to trigger mTOR-mediated muscle synthesis.
Why is distributing protein evenly better than eating most at dinner?
A typical diet contains 10g at breakfast, 20g at lunch, and 80g at dinner. Under this skewed pattern, the leucine trigger is only activated once daily. An even spread (e.g. 35g × 4 meals) activates MPS 4 times daily.
What are the best whole-food sources of leucine?
Chicken breast, lean beef, salmon, eggs, Greek yogurt, edamame, and whey protein isolate provide the highest concentrations of naturally occurring leucine.
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