NutritionFeatured
Protein Timing: What Actually Matters
Total daily protein still wins — but peri-workout habits can help consistency.
Jordan Ellis
Sports nutrition writer. Former collegiate track athlete.
Daily total first
For most active adults, landing near 1.6–2.2g of protein per kilogram of bodyweight per day covers muscle repair and satiety. Timing is secondary to hitting that number.
Practical windows
Spreading protein across 3–5 meals is easier than forcing one giant dinner. A post-training meal within a few hours is convenient, not magic.
Supplements as tools
Whey or plant protein powders are convenient, not mandatory. Use them when whole food is inconvenient — travel, late sessions, or calorie-restricted phases.
Bottom line
Hit your daily target, include protein at most meals, and stop overthinking the 30-minute "anabolic window."