Nutrition · Moderate evidence
Nutrient timing and the anabolic window
Total daily protein intake matters more than exact timing; the so-called anabolic window is broad, and consuming protein within a few hours around training is sufficient.
Meta-analysis, narrative review, and society position stand · 3 sources · 2 min
What the studies show
- The effect of protein timing disappeared when total daily intake was matched.
- The post-workout window lasts for hours, not minutes.
- The ISSN suggests protein meals every 3 to 4 hours throughout the day.
How Letz applies it
The meal plan does not require an immediate shake; it schedules a meal with protein and carbohydrates near your workout and distributes the rest throughout the day.
Numbers derived from this rule
| Parameter | Range | Weight | Rule |
|---|---|---|---|
| Protein meals per day | 3–5 meals | 40% | The number of meals does not affect weight; distributing protein across 3 to 5 meals improves its utilization.Distribute protein throughout the day · Nutrient timing and the anabolic window · Meal Frequency and Eating Window |
Who it applies to
Adults doing resistance training or endurance training.
Limits
For fasted training or two-a-day sessions, timing becomes more important.
Sources
- Schoenfeld, Aragon & Krieger, Journal of the International Society of Sports Nutrition, 2013 DOI 10.1186/1550-2783-10-53
- Aragon & Schoenfeld, Journal of the International Society of Sports Nutrition, 2013 DOI 10.1186/1550-2783-10-5
- Kerksick et al., Journal of the International Society of Sports Nutrition, 2017 DOI 10.1186/s12970-017-0189-4
More in Nutrition
- Protein and Training AdaptationSufficient protein can support gains in lean mass and strength alongside training; the response varies and does not increase indefinitely with higher intakes.
- Higher Protein Intake During a Calorie DeficitIn a deficit, higher protein protects lean mass and can even allow muscle gain alongside intense training; the effective range rises to approximately 1.6 to 2.4 g/kg.
- Rate of weight lossLosing weight slowly, at around 0.5 to 1% of body weight per week, better preserves lean mass, strength, and metabolic rate compared to rapid weight loss.
- Distribute protein throughout the dayDividing protein into servings of around 0.4 g/kg across four or more meals stimulates protein synthesis more than concentrating everything into one or two.