Protein Timing: Does It Really Matter?
"You MUST eat protein within 30 minutes after lifting!" You've heard this. Is it true? Here's what the science actually says.
The "Anabolic Window" Myth
The idea of a 30-60 minute "anabolic window" after training where you MUST consume protein has been largely debunked.
Research shows the window is actually much larger — several hours, not minutes. For most people, meal timing has minimal impact compared to total daily protein intake.
What Actually Matters
#1 Total Daily Protein (MOST Important)
Hit your daily target (0.7-1g/lb body weight). This matters far more than timing.
#2 Protein Distribution
Spread protein across 3-5 meals (20-40g each) instead of one huge meal. This optimizes muscle protein synthesis.
#3 Pre/Post Workout (Least Important)
Some protein within a few hours of training is fine. Exact timing isn't critical.
When Timing DOES Matter
- • Fasted training: If you lift first thing without eating, a post-workout meal is more important
- • Elite athletes: Multiple training sessions per day need tighter nutrition timing
- • Pre-sleep protein: Casein before bed may slightly help muscle recovery
For 99% of people tracking calories and going to the gym? Just hit your daily protein. Don't stress about timing.
Practical Recommendations
- ✓ Eat protein at each meal (breakfast, lunch, dinner)
- ✓ Have some protein within 4-6 hours of training
- ✓ Don't skip meals before/after lifting
- ✓ Total daily protein > perfect timing
Track Your Protein
Pandish makes it easy to hit your daily protein target.