Nutrition & Metabolism · 6 min
Protein timing for muscle maintenance
Muscle maintenance mostly depends on your total daily protein intake. Still, timing plays a supporting role, especially if you train often or are getting older. This article shows how to apply protein timing practically, without overplanning your day.
In this article: What it is · How it works · Common myths · Practical tips · When to be careful
Key takeaways
- Spread protein across three to four meals a day.
- Eat a protein-rich meal within one to two hours after training.
- The strict thirty-minute 'anabolic window' is a myth.
- Consider a protein-rich evening snack to support overnight recovery.
Written by Jochem Nohlmans, founder of Somora.