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When should I take protein?

Paul Hummel Last reviewed June 10, 2026 3 min read
When should I take protein?
Quick answer

According to the research, your total daily intake is more important than exact timing. The ISSN recommends spreading protein across three to five meals of 20 to 40 grams each.

The anabolic window has been debunked

The popular idea of a 30-minute “anabolic window” after training is considered largely debunked by current research. In a meta-analysis of 23 studies, Schoenfeld et al. (2013) found no significant benefit to consuming protein immediately after training, as long as the daily total was covered.

Chart: Protein per meal: typical range (g)

Spreading intake across the day

The studies reviewed by Aragon & Schoenfeld (2013) describe an even distribution of daily protein across three to five meals spaced three to five hours apart. Typical single servings range from 20 to 40 grams of protein. Under the EU list of permitted health claims (Regulation 432/2012), protein contributes to the maintenance and growth of muscle mass when daily requirements are met.

If you train fasted in the morning, Schoenfeld et al. (2013) describe protein intake within the following two hours as common practice. If you've already eaten before training, your amino acid pool is topped up anyway, per Aragon & Schoenfeld (2013).

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Related questions

Sources

  1. Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. JISSN, 10:53. PubMed
  2. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? JISSN, 10:5. jissn.biomedcentral.com
  3. Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? JISSN, 15:10. jissn.biomedcentral.com
  4. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. JISSN, 14:20. PubMed
  5. Commission Regulation (EU) No 432/2012 — list of permitted health claims made on foods. eur-lex.europa.eu
This content is for general informational purposes only and is not a substitute for medical, nutritional, or therapeutic advice. If you have a medical condition, are pregnant, or take medication, please consult a qualified professional. Recommendations apply to healthy adults.