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Most people backload their protein—light breakfast, light lunch, heavy dinner. But if your goal is muscle health, that’s a losing strategy. To stimulate muscle protein synthesis (MPS), you need at least 2.5 grams of leucine per meal—typically found in 30–50 grams of high-quality protein. Your first meal breaks an overnight fast, when your body is catabolic and muscle tissue is especially vulnerable. Skip protein here (or skip the meal entirely), and you miss a critical opportunity to shift your
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