This study found that ingesting protein every 3-hours was slightly more effective at maintaining a positive protein balance than ingesting protein every 1.5- or 6-hours. While this effect wasn’t statistically significant, this is one method bodybuilders and athletes can use to optimize their nutrition. Try to get a meal in every 3-hours to maximize growth. Major goals require major dedication, and meal frequency is one variable that can be optimized for gains! Check out our article, “Meal Frequency,” here for more info.
Reference: Moore, D. R., Areta, J., Coffey, V. G., Stellingwerff, T., Phillips, S. M., Burke, L. M., … & Hawley, J. A. (2012). Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. Nutrition & Metabolism, 9(1), 91.