Post-Workout Protein Timing Calculator

Muscle protein synthesis (MPS) — the process of building new muscle tissue — is driven primarily by two things: resistance training stimulus and dietary protein. Getting both right matters more than perfect timing.

How much protein per meal

Research by Stokes, Phillips, and others consistently finds that 0.25-0.40g of protein per kg of body weight per meal maximally stimulates MPS in most people. Going higher in a single meal is not harmful, but the excess amino acids are oxidized rather than used for muscle building.

optimal per meal = 0.35 x body_weight_kg

For a 75kg person, that is about 26g per meal. Not the mythical 50g+ servings that supplement marketing promotes.

The anabolic window — wider than you think

The old “30-minute window” was overstated. Current evidence suggests the post-workout window for elevated protein sensitivity is 4-6 hours. If you ate a protein-containing meal 1-2 hours before training, you have plenty of time after. If you trained fasted, getting protein within 30-60 minutes matters more.

Daily total

For muscle gain: 1.6-2.2g protein per kg body weight per day. For maintenance: 1.2-1.6g/kg. Spreading this across 4-5 meals maximizes daily MPS stimulation compared to 2 large meals.

Leucine is the key trigger amino acid. Whey, eggs, chicken, and beef all provide adequate leucine per dose. Plant proteins generally need a larger serving to hit the leucine threshold (3g leucine minimum per meal).