How should I distribute protein across the day?
Many people spread protein across three or four anchor meals at 25 to 40 grams each. Muscle protein synthesis, the process that builds and preserves muscle, is most strongly stimulated in that range per meal in adults, with older adults landing toward the higher end. Eat 100 grams in one meal and a yogurt, and your body tends to use less of it for muscle than the same total spread across the day. For a 150-gram daily target that might look like 35 grams at breakfast, 40 at lunch, 40 at dinner, and 35 in a fourth feeding, often a shake or evening cottage cheese. Front-loading at breakfast can help when appetite is usually highest in the morning and quietly fades by evening.
Related questions
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- How does Phaze help me track protein every day?
Track every gram. Hit your protein target every day.
Phaze is a wellness and habit-tracking app. It is not a medical device and does not provide medical advice, diagnosis, or treatment. Talk to your doctor before changing your protein intake, supplements, or training plan, especially if you have kidney disease or diabetes.