Protein intake timing and muscle protein synthesis

Total daily protein intake is the primary driver of muscle adaptation. Timing refinements are secondary, but real: distributing protein evenly across three to five meals supports synthesis more consistently than skewed patterns.

A pre-sleep protein serving modestly improves overnight muscle protein synthesis, particularly in athletes training in the evening.

In practice: set total intake first, roughly 1.6 to 2.2 grams per kilogram of body mass for most training populations, then distribute it evenly across the day.