Adam Hoad

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.