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Anabolic Trigger · MPS Bolus

Per-meal protein bolus that saturates MPS — 0.25–0.40 g/kg.

Muscle protein synthesis saturates at 0.25–0.40 g/kg per meal (Morton 2018). Exceeding that per-bolus adds no MPS; spacing bolus intake across 3–5 meals outperforms front-loading.

Part of: Bio-Chemical Logistics

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Anabolic Trigger · MPS Bolus
Per-Meal Protein Bolus
33 g
Muscle protein synthesis saturates at this bolus per feeding window
Daily target (min)
163 g
Total via 4 meals
131 g
Surplus / deficit
-33 g
Add a meal or increase bolus
Per-bolus target: 0.25–0.40 g/kg leucine-rich protein. Daily floor 1.0–2.0 g/kg by training stimulus. Boluses above 0.40 g/kg per meal do not further activate MPS (Morton 2018).

How to use

  1. Enter weight, meals per day, and training state.
  2. Read per-meal bolus, daily floor, and total via your meal count.
  3. If the total falls below the daily floor, add a meal or raise bolus size.

Examples

180 lb · serious · 4 meals
Per-meal 33 g · daily 163 g · via 4 meals 131 g — deficit. Add a fifth meal or up bolus to 40 g.

Before you act on the result

Health-related tools are educational planning aids. They can make a number or assumption visible, but they do not diagnose, treat, prescribe, or replace clinician guidance.

If the result points to risk, symptoms, medication questions, or urgent changes, use it as a note for a qualified professional rather than a final decision.

Next up

Trigger set. Now partition the fuel to feed it.Fuel Partitioning · Macros → Signal firing? Verify efficient rep output.Strength-to-Weight Efficiency · Wilks →

Frequently asked questions

› Does kind of protein matter?

Leucine content does — 2–3 g leucine per bolus saturates mTOR. Whey > egg > soy > wheat by leucine density.

› Can I front-load all my protein? Trust & accuracy

Single 120 g bolus activates MPS no more than 40 g. Spread boluses across meals.

Tips & related reading

See the Bio-Chemical Logistics hub →

Tips & how-tos

Relevant links

Related tools

Fuel Partitioning · Macros

Daily protein, fat, and carb targets anchored to bodyweight and training goal. Protein-first, fat floor second, carbs fill.

Max Load Capacity · Brzycki 1RM

Estimate one-rep maximum from a sub-max set using the Brzycki formula. Recovery / Hypertrophy / Strength zones.

Strength-to-Weight Efficiency · Wilks

Wilks coefficient — the powerlifting gold-standard for comparing lifters across bodyweight classes.