Ideally you should be eating every 3 hours of animal protein (digests slowly) so you get a steady release of aminos all day. Just my opinion. I think a study showed 25-30 g every 3 hours promotes 90% max muscle protein synthesis. 40-50 promotes 100% muscle protein synthesis. I think this is ideal. Every 3 hours having 30-50 g of animal protein with nutrient dense carbs, vegetables, and some healthy fats. I also like the idea of having 2 egg whites with animal protein. Creates a very nice amino acid profile. Also chia, hemp, and flax seeds with each meal. Maybe 1 tsp of healthy oil (olive or macadamia) for healthy fat. That is how you create anabolic environment.
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