Protein timing: practical playbook

Your daily protein total is the primary driver of progress. Timing adds a modest extra benefit, most relevant for training and recovery. The practical goal: hit your daily needs, then optimize distribution and around‑workout intake.

Daily needs and distribution

• Spread intake across 3–4 feedings, each with ≈20–40 g protein (adjust to body size/goals).
• Include high‑quality proteins (dairy, eggs, fish/meat, soy) and varied plant sources (legumes + grains).
• Add a protein snack if >5–6 h between meals.

Around training: simple and effective

• Flexible window: ~0–2 h before/after your session.
• Aim for 20–40 g of protein around the effort (meal/shake), especially if you train fasted.
• Add carbohydrates if the session is long/intense to support performance and recovery.

Before bedtime: potential interest

• A protein feeding in the evening (e.g., dairy) can support overnight protein synthesis, useful in growth phases or for older adults.
• Keep the dose reasonable and compatible with your sleep/digestion.

Watch‑outs

• Hydration and digestive tolerance (split doses if needed).
• Adjust dose by body weight, age, and goal (fat loss, muscle gain, endurance).
• Supplements aren’t mandatory if your diet already meets your needs.

Day examples (benchmarks)

• Workday + evening session:
  Lunch 25–30 g → Snack 15–20 g → Dinner 30–40 g (post‑session).

• Morning fasted session:
  Training → Breakfast 25–35 g (post) → Lunch 25–35 g → Dinner 25–35 g.

Adapt to your weight, appetite, goal, and tolerance.

Sources

• ISSN – Position stand on protein and exercise (protein amount, timing)