Evenly distributing your protein intake is key to building muscle.
In a new study of healthy adults with similar diets, muscle protein synthesis was 25% higher among those who ate 30g of their protein at each meal— breakfast, lunch, and dinner—than among those who ate 10g in the morning, 15g at midday, and 65g at night.
To strike the best balance, replace some of the carbs in your breakfast or lunch with an egg, plain nonfat Greek yogurt, or nuts—and resist the urge to go hog-wild at dinner.
SOURCE: U. OF TEXAS