Protein Timing: Does It Actually Matter?
TL;DR: Total daily protein matters most
(1.6-2.2g/kg). Timing is secondary, but spreading intake across 4-5 meals may slightly
optimize synthesis.
What matters most
- Total daily protein: 0.7–1g/lb (1.6–2.2 g/kg).
- Distribute across 3–5 meals with 25–45g high-quality protein each.
- Post-workout: aim for 25–40g within 2–3 hours (anabolic “window” is wide).
Practical moves
- Breakfast protein to start MPS early.
- Pre-bed casein/Greek yogurt for overnight MPS.
- Pair carbs around training for performance.