Protein Timing for Muscle Gain: Pre‑ vs Post‑Workout, Daily Targets & Real‑Food Ideas
Hitting 0.4 g kg‑¹ per eating window (4× day) stimulates maximal MPS—shake optional.
Hook
**Muscle‑protein synthesis (MPS) peaks at ~25 g high‑leucine protein—more isn’t better in one sitting.**
TL;DR
- Daily target: 1.6‑2.2 g kg‑¹ body‑weight
- Optimal per meal: 0.4 g kg‑¹ (≈ 25‑40 g)
- Anabolic window lasts ≥ 5 h post‑workout
What is protein timing?
Strategically spacing protein doses to keep blood amino acids in the anabolic range and maximize MPS.
Key science
- **Schoenfeld & Aragon 2013** meta‑analysis: window extends ~4‑6 h.
- **Moore et al 2012**: 20‑40 g whey saturates MPS in trained men.
- Blended proteins (casein/whey/soy) prolong aminoacidaemia vs whey alone.
Pre vs Post workout
| Timing | Aim | Practical dose |
|--------|-----|----------------|
| ≤ 1 h pre | EAA pool for training | 25 g whey + banana |
| 0‑2 h post | Spike MPS + glycogen | 30 g protein + 60 g carbs |
| Bedtime | Overnight anti‑catabolic | 40 g casein/yoghurt |
Daily distribution
- **4 meals** at 0.4 g kg‑¹ each outperforms 2 big meals.
- Older lifters may need 0.5 g kg‑¹ per meal due to ‘anabolic resistance’.
Real‑food 30 g protein ideas
- 140 g grilled chicken breast
- 200 g Greek yoghurt + 30 g whey
- 3 whole eggs + 150 g cottage cheese
- 250 g cooked lentils + 50 g seitan
Myth vs fact
| Myth | Fact |
|------|------|
| “You must drink a shake within 30 min.” | Window is larger; total daily intake matters most.
| “Body can absorb only 30 g protein at once.” | It absorbs all; > 40 g is oxidised for energy but not wasted.
Take‑home message
Hit 1.6‑2.2 g kg‑¹ day, split into 4 meals of 0.4 g kg‑¹ with at least one serving soon after lifting—muscle growth sorted.
References
1. Schoenfeld BJ, Aragon AA. *J Int Soc Sports Nutr* 2013.
2. Moore DR et al. *J Physiol* 2012.