Myth #4: Protein ‘Megadosing’ Maximizes Muscular Benefit
A watershed study in the Journal of the American Dietetic Association determined that the ingestion of more than 30 grams of protein (about 113 grams of lean beef) in a single meal does not further boost the stimulation of muscle protein synthesis in both young and elderly persons. Excess protein will be lost to oxidation (at the expense of fat stores) or potentially converted to fat stores.
Yes, like carbohydrates, too much protein can pad your midriff with doughy flesh. The upshot is that it’s wise to spread protein intake throughout the day to maximize muscle repair and synthesis instead of loading up during one or two meals.