Protein timing matters less than total daily intake for muscle building

The anabolic window myth (eat protein within 30 minutes of training or lose gains) has been debunked by multiple meta-analyses. Per the ISSN position stand, total daily protein intake of 1.6-2.2g per kg of bodyweight is what drives muscle protein synthesis. Timing matters slightly for elite athletes in caloric deficit, but for 95% of people, hitting your daily target is what matters. Spread it across 3-5 meals.