Protein Timing for Muscle Protein Synthesis Calculator

Muscle protein synthesis (MPS) peaks 1-2 hours post-workout and remains elevated for 24-48 hours. Consuming 20-40g of high-quality protein every 3-4 hours maximizes MPS throughout the day. The "anabolic window" is wider than once thought — you have about 4-6 hours post-workout, not just 30 minutes. However, pre-sleep protein (30-40g casein) reduces overnight muscle breakdown by 15-20%. Total daily intake remains the primary driver of muscle growth; timing is a secondary optimization that adds ~5-10% benefit.

Research shows 0.4g/kg body weight per meal optimally stimulates MPS. For a 75kg (165lb) person: 30g per meal. Higher doses (60g+) do not further increase MPS but may reduce muscle breakdown. The leucine threshold is key — each meal should contain 2-3g leucine (found in 25-30g whey, 30-35g soy, or 35-40g pea protein). Beyond 4-5 meals, additional protein intake adds minimal benefit for MPS. Older adults (>60y) need slightly more: 0.45-0.5g/kg per meal due to anabolic resistance.

Total daily protein distribution matters more than pre-vs-post timing. If you ate protein 3-4 hours before training, post-workout protein is less urgent. If training fasted, consume protein within 2 hours post-workout. Pre-workout protein (20-30g, 60-90 min before) provides amino acids during training and may reduce muscle damage. Post-workout (20-40g within 2 hours) supports recovery. The difference between pre and post timing is negligible if total daily intake is adequate. For most people, focus on even distribution across 3-4 meals.

Yes, but differently than for strength athletes. Endurance athletes need protein for repair of oxidative damage and mitochondrial proteins. Post-endurance workout: 15-25g protein with carbohydrates (3:1 or 4:1 carb-to-protein ratio) optimizes glycogen resynthesis and muscle repair. During ultra-endurance events (>3h): small amounts of protein (5-10g/hour) with carbs may reduce muscle damage and improve perceived recovery. Pre-sleep protein (30-40g) is beneficial for endurance athletes due to overnight recovery demands.