Protein Timing That Actually Matters

For years the advice was simple: get protein in within thirty minutes of finishing your last set. The research since has been far less dramatic. What matters most is the total amount you eat across the day, followed by how evenly you spread it.

Aim for 1.6 to 2.2 grams per kilogram of bodyweight daily. Split that across three to five meals of roughly 0.4 grams per kilogram each and you cover the practical version of what the anabolic window was trying to describe.

Training fasted is not a problem provided the rest of the day is handled. If you train early and prefer not to eat first, prioritise a solid meal within a couple of hours afterwards and keep the remaining meals consistent.

The people who make the most progress are rarely the ones optimising timing. They are the ones who hit their total, every day, for months.