Final answer:
The ideal range of protein consumption per meal to maximize muscle growth for high school students is approximately 20-30 grams, with the total recommended daily intake being 1.2 to 2.0 g/kg/day. High-quality protein and a diet rich in amino acids are essential during this growth phase.
Step-by-step explanation:
The ideal range of protein consumption per meal to maximize muscle growth, based on the most recent evidence, aligns with dietary recommendations for athletes.
Adolescents, especially those who are active and growing, should ensure they are consuming enough protein to facilitate muscle repair and growth.
While a specific per meal recommendation is not set in stone, the overall daily intake for athletes is suggested to be between 1.2 to 2.0 g/kg/day of protein.
Considering this daily intake and the typical number of meals consumed, it's prudent to aim for 20-30 grams of high-quality protein per meal as a rough guideline.
This amount is conducive to muscle protein synthesis and should be part of a balanced diet that includes amino acids from various foods, such as seafood, eggs, legumes, and grains, spread throughout the day to meet the body's needs.