단백질 타이밍 계산기
수면 및 회복회복을 위한 운동 전후의 최적의 단백질 타이밍 계산
이 도구를 사용하려면 로그인하세요
200개 이상의 건강 계산기에 무료 액세스. 결과 저장 및 진행 추적.
Protein Timing Calculator
Optimize your protein intake schedule for maximum muscle growth
Your Optimal Protein Schedule
📊 Daily Distribution
📅 Your Personalized Schedule
🥩 Best Protein Sources
Research shows 20-40g of protein per meal maximally stimulates muscle protein synthesis. Spacing meals 3-5 hours apart allows MPS to reset between feedings. Include a slow-digesting protein (casein) before bed for overnight muscle repair.
The "anabolic window" is longer than once thought. While getting protein within 2 hours post-workout is ideal, total daily protein intake matters more than precise timing. Focus on consistent protein intake throughout the day.
These recommendations are general guidelines. Individual needs vary based on training intensity, body composition goals, and digestive tolerance. Very high protein intakes (>2.5g/kg) haven't shown additional benefits for most people.
이 도구를 사용하려면 로그인하세요
무료 계정을 만들어 모든 건강 계산기를 사용하고 결과를 저장하세요.
Google 계정으로 빠르고 안전하게 로그인
Protein Timing
Maximize muscle protein synthesis.