Total daily protein matters more than precise timing. Spreading intake across 3–4 meals (roughly 20–40 g each) supports steady muscle protein synthesis. The old "30-minute anabolic window" is less strict than once believed; eating protein within a couple of hours of training is sufficient for most. If you train fasted, a post-workout protein source sometime that day still counts toward your total.
Key facts:
- Total daily protein is key
- Spread across meals
- Window is hours, not minutes
- ~20–40 g per meal