The Nutrition Dispatch

PER-MEAL DISTRIBUTION

Leucine threshold · 30g target

The leucine threshold for muscle protein synthesis is roughly 30g per meal. Spreading 180g across four meals is not the same as front-loading it.

Breakfast

42g

Target 30g+

Met

Lunch

38g

Target 30g+

Met

Dinner

48g

Target 30g+

Met

Snacks

22g

Target 30g+

Below

PROTEIN SOURCES

30-day avg · g/day

Top protein sources from the food log. Each bar shows average daily contribution.

TOP MEALS

Most logged · 30 days · MacroFactor

The meals that appear most often in the log. Sorted by frequency, with averaged macro breakdown per serving.

WEEKDAY vs WEEKEND

Mon–Fri · Sat–Sun

How the plate shifts when the calendar opens up.

Weekday (Mon–Fri)

Avg calories—

Avg protein—

Avg carbs—

Avg fat—

Protein hit %—

Weekend (Sat–Sun)

Avg calories—

Avg protein—

Avg carbs—

Avg fat—

Protein hit %—

CALORIC PERIODIZATION

Training days vs rest days

Are calories higher when training? Cross-referencing MacroFactor logs with Strava activity dates.

Training Days

Avg calories—

Avg protein—

Days—

Rest Days

Avg calories—

Avg protein—

Days—

EATING WINDOW

First meal · last meal · span

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Avg eating window

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First meal

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Last meal