Moderate evidence

Spreading protein across the day in reasonably sized meals is a sensible default for muscle building.

In practice

Roughly four meals, each with a decent portion of protein, is easier than agonising over any single one. Hitting the daily total is the part that matters; distribution is a refinement on top.

What it doesn't say

The per-meal ceilings often quoted are extrapolated from short acute studies, not from long-term training outcomes. Treat them as a rule of thumb, not a limit.

Source

• Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15:10. doi.org/10.1186/s12970-018-0215-1