Protein Timing spaces protein across the day to support recovery and muscle growth.
| 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 |
Distribute protein over 3–5 meals. Total daily intake matters most; timing fine-tunes results.
Protein Quality reflects amino acid profile and digestibility.
Post‑Workout Nutrition supports repair and glycogen replenishment.
Pre‑Workout Nutrition provides fuel without GI distress.
Macro Ratios describe how daily calories split across protein, carbs, and fat.
