2023 the science was clear when it came to the question, ‘How much protein should I eat per meal to maximise muscle-building?’ The body of research showed there was a dose-response (the bigger the dose, the bigger the response) relationship up to about 0.25g per kg of bodyweight. All the science pointed to this being up to a dose of about 20 or 25, or maybe even 30g of protein depending on the athlete’s size, before the anabolic signalling plateaued.
