How much protein, and when? What evidence says about timing

Considerable research has examined whether the timing of protein intake (before or after training, morning or evening) makes a difference for muscle building and preservation. A systematic review with meta-analysis of RCTs (Wirth et al., 2020) investigated precisely this question.

The Evidence Library deliberately summarises this source cautiously: it examines both amount and timing in relation to body composition and muscle function. Its practical note prioritises total intake, distribution and then timing. This is not a universal dose.

Start with the daily total, then consider a workable distribution. Timing around training is a later question. Suitable intake is personal; medical questions require assessment by a qualified healthcare professional.