Glossary
Protein Timing
Updated February 28, 2026
Protein timing is how you spread protein across the day to support recovery and muscle growth. For daily targets, see The Importance of Protein.
Practical targets
| Context | Target |
|---|
| Per meal | ~0.3–0.4 g/kg (about 25–40 g for many adults) |
| Daily | ~1.6–2.2 g/kg total |
| Pre-sleep option | 20–40 g helps overnight recovery |
Timing priorities
| Priority | Rule |
|---|
| Training day | prioritize pre and post training spacing |
| High workload day | keep minimum spread over 4 to 5 feed blocks |
| Recovery day | keep total and spacing stable |
Per meal by body weight band
| Body weight band | Minimum per-meal target |
|---|
| Lean, lower weight users | 0.25 to 0.3 g/kg per feed |
| Mid and high workload users | 0.3 to 0.4 g/kg per feed |
Diminishing returns
| Pattern | Signal |
|---|
| Extra protein in one meal with low total | shift to spread across other meals first |
| Balanced total but repeated early fullness | keep dose moderate and extend interval |
| High totals with flat performance | review sleep and carbohydrate context first |
Distribute protein over 3–5 meals. Total daily intake matters most; timing fine-tunes results.