Muscle protein synthesis only kicks in after you’ve eaten 20g of protein. After working out, you ideally want to do this 4-5x per day, but it’s really hard to g

Muscle protein synthesis only kicks in after you’ve eaten 20g of protein. After working out, you ideally want to do this 4-5x per day, but it’s really hard to get that much protein with a western diet early in the day, especially if you don’t eat meat. Breakfasts are typically lighter than 20g. More than 20 per few hour chunk has diminishing returns. I’m not an expert but reading and listening to podcasts helped me realize that just eating healthy was extremely far from optimal for me.