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The most critical meal of the day is the first meal of the day. When you have had an overnight fast, your protein synthesis is down, and that mTOR signaling molecule is down-regulated; it's inhibited. And until you have enough leucine—around 3 grams, which translates to about 30 grams of protein for most people—until you have a meal that has 30 or more grams of protein, your muscle stays catabolic. So, you're continually breaking down protein.
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Don Layman

Critical for Muscle Synthesis, Your First & Last Meals Should Be High in Protein (>30g)

Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.

The Peter Attia Drive

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Critical for Muscle Synthesis, Your First & Last Meals Should Be High in Protein (>30g)

Critical for Muscle Synthesis, Your First & Last Meals Should Be High in Protein (>30g)

Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.
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Critical for Muscle Synthesis, Your First & Last Meals Should Be High in Protein (>30g)
Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.
Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.
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Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.
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