Protein distribution throughout the day describes how the total protein intake of a day is split across individual meals. Instead of taking in the whole amount in a single large meal, it is spread across several meals, often three to four portions. In sports science, it is discussed whether a more even distribution can favour the use of the protein taken in. The protein quality of the individual meals also plays a role, which is why alternating between animal and plant sources can make sense.
In practice, this means planning a protein-containing component into every main meal, for example dairy products, pulses, fish, poultry or eggs. A rough guide is about 20 to 40 g of protein per meal, although the actual requirement depends on body weight, activity and individual goals. Anyone with little time for large meals can also top up individual portions with a shake. For people with an irregular daily routine, rough meal planning can help to achieve the desired distribution in the first place.
There is no fixed rule for the ideal distribution, and the page Protein requirement gives general values for daily needs. How individual meals support muscle protein synthesis is explained in the entry Muscle protein synthesis, and the guide Mixing a protein shake properly gives practical tips on preparation.
