Plan protein intake around workouts.
Protein timing is about distribution across the waking day rather than a narrow anabolic window. Feedings are spaced roughly every three and three-quarter hours, which for a sixteen-hour day gives four, and the daily target divides across them. The post-training feeding is sized at about 0.4 g per kg of body weight, the level at which the synthesis response is close to maximal for most people. The timing verdict reflects current evidence: the window is measured in hours, not minutes, so a gap under two hours needs no intervention.
Feeding schedule
Feedings = round(waking hours / 3.75), clamped to 3-6; per feeding = daily protein / feedings
Post-training dose
Post-training protein = body weight x 0.4 g/kg
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
A wide one. Elevated sensitivity to protein persists for many hours after resistance training, so hitting a feeding within a couple of hours is sufficient. The urgency only rises if training was fasted or the gap runs past four hours.
There is reasonable evidence that 30 to 40 g of slow-digesting protein before sleep supports overnight synthesis. If your schedule allows it, make the last of the feedings this calculator spaces out a pre-sleep one.