Protein Timing Calculator
Sleep & RecoveryCalculate optimal protein timing around workouts for recovery
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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.
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Protein Timing
Maximize muscle protein synthesis.