Protein Timing: Does It Really Matter When You Eat It?

We all know protein is key for muscle growth, but does it really matter when you eat it? According to recent studies, yes but not as much as you might think. What matters most is your total daily intake, but timing can give you an extra edge.

Consuming protein within 1 to 2 hours after a workout can improve muscle repair and recovery. Your muscles are more receptive during this “anabolic window.” However, spreading protein throughout the day instead of eating most of it at dinner may better support metabolism, muscle retention, and satiety.

Aim for 20–30 grams of high-quality protein per meal. That includes options like eggs, tofu, chicken, lentils, Greek yogurt, or protein shakes.

So yes, timing can help. But consistency wins. Focus on daily totals, spread it out, and listen to your body’s cues post-workout.