Aim for at least 30g of protein per meal (roughly 10g per 100 calories) instead of assuming a meal is "high protein" without checking.

noli's read

Isolated from the masterclass funnel, this is a concrete per-meal number, and it holds up reasonably well against the research. Classic acute studies (Moore et al., Witard et al.) put the threshold for maximal muscle protein synthesis around 20-25g of isolated protein in young adults, but Macnaughton et al. (2016) found 40g stimulated synthesis more than 20g after whole-body training, and a more recent isotope-tracer study (Trommelen et al. 2023, Cell Reports Medicine) showed that 100g produces a larger and more prolonged anabolic response than 25g, with no apparent ceiling. A 30g-per-meal target sits in a reasonable, even conservative range given what's known now — closer to reality than the old "20-30g cap" myth. The "10g per 100 calories" ratio is a practical shortcut rather than a scientific standard, but it nudges someone who's underrating their intake in the right direction.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015