Nutrition 101
Protein Timing: Does It Actually Matter When You Eat It?
Total daily protein wins. Timing is the tiebreaker, not the main event.
Protein timing is one of the most over-thought topics in nutrition. Here's the calm version, backed by how the evidence has evolved.
What matters most, by a mile
Your total protein over the day is the single biggest lever. Hit your daily target consistently and you've done 90% of the job. If your timing is imperfect but your total is on point, you're fine.
Where timing gives a small edge
Two habits offer a modest bonus. First, spreading protein across the day — roughly every few hours — tends to support muscle better than cramming it into one or two meals. Second, having some protein in the hours around training is sensible, though the old "30-minute window" is far more forgiving than it sounds. Think doorway, not stopwatch.
The practical routine
Aim for 20–40g at each of your main meals and one or two snacks. A liquid option makes the around-training slot effortless — a CheatDay Smoothie delivers 38g on the way home without any prep.
Don't let timing anxiety add stress to something that should be simple. Nail the daily total, spread it out, and treat timing as a minor optimization — because that's exactly what it is.
Make the around-workout window easy — grab a smoothie.