Your body needs twenty amino acids or protein on a regular basis. Nine of these amino acids are what are called essential amino acids. An essential amino acid is just something that the human body cannot produce on its own, and you, therefore, need to ingest it as part of your food. These nine comes with strange sounding names like leucine, lysine, methionine. The names don’t matter that much. Instead, what matters is that these amino acids help you build vital tissues and muscles that hold your body together.
Strictly speaking, it does not matter whether your work out regularly at the gym or does not, your body still will have muscles. The existence of the muscles means that your body needs the protein to replenish tissue. Research has shown that your body can absorb protein in a single meal. Depending on your height and weight and subsequently the amount of protein you require, this can vary between 20 to 30 gms of protein per meal. If you consume anything more than that, it cannot be used to build muscle tissue though it can still be used as calories or fuel. If your goal is to make muscle, you are best served to limit your intake to the 30 gms at most.
For a large part of the population, your total intake per day is no more than 40 gms. In such cases, research done at the Purdue University showed that you are best served to have the 20-30 gms in a single meal, say dinner for example. The consumption at one time will help maximize the utilization of amino acids to build protein.
I am obviously making the assuming that all of this protein comes from high-quality sources which mean lean meat, fish, and eggs for non-vegetarians and legumes, nuts, seeds or dairy for vegetarians.