Few topics generate more gym myths than protein timing. The „anabolic window” made people sprint to a shaker the second they racked the bar. The research is calmer than that.
Total daily protein wins
The strongest predictor of muscle gain isn't the exact minute you eat — it's hitting roughly 1.6–2.2 g of protein per kg of bodyweight per day, spread across the day.
Distribution beats timing
Instead of one giant serving, aim for three to four meals, each with 0.3–0.4 g/kg of quality protein. This keeps muscle-building switched on more consistently than a single dose.
- Around training, protein within a few hours either side is plenty.
- A protein-containing meal before bed can be useful — not magic.
- Whole foods first; shakes are a convenience, not a requirement.
The practical takeaway
Stop stressing about minutes. Hit your daily target, spread it sensibly, and stay consistent for months. That's what moves the needle — and it's what UnderForge tracks for you, turning macros into a few simple daily targets.