Protein Timing for Athletes

Spreading protein evenly across 4–5 meals at 0.3–0.4 g/kg per meal maximises muscle protein synthesis.

Key takeaways

  • 0.3–0.4 g/kg per meal × 4–5 meals
  • ~3 g leucine per meal
  • Pre/post training: within 2 hours
  • Bedtime casein supports overnight MPS

Definition

Protein timing is the strategic distribution of protein intake across the day to maximise muscle protein synthesis (MPS). Total daily protein matters most, but per-meal dosing influences MPS amplitude.

Practical guidelines

0.3–0.4 g/kg per meal across 4–5 meals.

~3 g leucine per meal triggers MPS reliably.

Within 2 hours pre or post training is the ideal anabolic window.

30–40 g slow-digesting protein (casein) before bed supports overnight MPS.