When you eat matters almost as much as what you eat. Here’s how to time meals for muscle growth.
Protein Distribution
Eat 25-40g protein every 3-4 hours. This maximizes MPS throughout the day.
- Breakfast: 30g
- Lunch: 35g
- Dinner: 40g
- Before bed: 25g casein
Pre-Workout Timing
Eat 1-2 hours before training. Carbs + protein for energy and amino acids.
Post-Workout Window
Eat within 2 hours after training. 40g protein + fast carbs.
Conclusion
Consistent protein distribution beats total daily intake for muscle building.
