Hitting the protein threshold: how much per meal and when
Gabrielle Lyon's leucine meal threshold, Layne Norton's protein distribution data and Stacy Sims's protein-first breakfast agree that most adults, especially older ones, benefit from more protein spread across meals. It is one of the simplest changes to protect muscle with age.
What daily protein target do these experts converge on? Show answer
Roughly 1.6 grams per kilogram of body weight, or about one gram per pound of ideal body weight, around double the official allowance.
What is Gabrielle Lyon's per-meal threshold? Show answer
At least 30 grams of high-quality protein, with a range of 30 to 50 grams, enough leucine to switch on muscle building.
Why does one protein-rich meal not cover the whole day? Show answer
The muscle-building response lasts only about two to three hours and then shuts off, so each meal is a separate opportunity.
When does Lyon say the timing of the first meal starts to matter? Show answer
When you are older, around your 60s. For young, healthy people she says it likely does not matter.
Why do older adults need more protein per meal? Show answer
Muscle becomes less responsive with age. Young people respond to small amounts, while older adults need 30 to 50 grams.
What did the 12-month trial Lyon describes compare? Show answer
Standard protein eaten mostly at dinner against higher protein spread evenly. The higher-protein group lost more fat and kept more lean mass.
How does Layne Norton rank total protein against distribution? Show answer
Total daily protein is by far the biggest lever. Distribution may account for the last 5 to 10 percent.
What is the muscle-full effect? Show answer
After a meal, muscle protein synthesis peaks and returns to baseline within about three hours, even while amino acids stay elevated.
What is Stacy Sims's morning rule for women, and her reason? Show answer
Thirty grams of protein first thing. She says cortisol spikes after waking and without food the body breaks down muscle and bone.
Why did Mary Claire Haver pull back from intermittent fasting? Show answer
Women asked to double their protein could not fit it into an eight-hour window.
Which protein sources count toward the threshold? Show answer
Leucine-rich ones such as eggs, whey, beef and poultry. Plant blends can work in larger amounts. Collagen does not count.
Who should check with a doctor before raising protein sharply? Show answer
Anyone with kidney disease or another medical condition should confirm a target with a doctor or registered dietitian.