practice · Tracked item
Protein per meal
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
▲ Strong endorse
2 recommendations across 2 experts · 2 episodes
2 endorse
0 nuanced
0 avoid
Who's on the record
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In a protocol
Eat 30–50 g of high-quality protein per meal (up to 65 g for larger individuals); 35–40 g if using plant-based sources.
“30 grams of high-quality protein or one-third of your specific daily
TD▶ 40:00Dosage30 g (small) to 50–65 g (larger) per meal; 35–40 g if plant-basedCaveatsPlant-based proteins have lower bioavailability.Certaintyexplicitstrong endorsement -
Jim StoppaniEndorsesThe Dr. Vonda ShowOrganic (prompted)
Aim for ~40 g of protein per meal (50–60 g for older adults) to deliver ~3 g leucine and maximize muscle protein synthesis.
“it takes for most people about 3 grams of leucine to maximize muscle protein synthesis.
TD▶ 21:14Dosage40 g per meal; 50–60 g/meal for older adults due to anabolic resistanceCaveats30 g whey provides 3 g leucine, but 30 g of steak/whole-food does notCertaintyexplicitrecommendation