Protein plays a crucial role in muscle growth and fat loss. The first 20g of protein triggers a clear anabolic response, with diminishing returns up to 40g. Beyond this, the anabolic response plateaus, though recent research challenges traditional beliefs about protein utilization.

Your body processes protein through four main steps:

1. Ingestion - Breaking down food
2. Digestion - Stomach acid and enzymes unravel protein bonds
3. Absorption - Amino acids enter bloodstream
4. Utilization - Proteins are synthesized or converted to energy

Recent studies show larger protein doses (100g vs 25g) can enhance muscle protein synthesis over 12 hours. The body efficiently uses protein, with minimal oxidation even at higher intakes.

Practical recommendations:

• Aim for 4 protein-rich meals daily
• Include protein in post-workout meals
• Focus on total daily intake rather than strict timing
• Choose high-quality protein sources (lean meats, dairy, eggs, legumes)
• Consider adding pre-sleep protein for overnight recovery

For optimal results, consume 1.6-2.2g of protein per kg of body weight daily. While timing matters less than total intake, consistent protein consumption throughout the day supports muscle growth and fat loss goals.

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