Post-Workout Protein Timing Tool

The anabolic window is a myth. Total daily protein matters more. But timing still has its place. Let's optimize yours.

Wake Up Time

Workout Time

Last Meal Before Workout

Bed Time

Daily Protein Target (g)

Meals Per Day

Saved Protocols

How This Tool Works

This tool debunks the "anabolic window" myth and generates an evidence-based protein timing protocol. It analyzes your wake time, workout time, last pre-workout meal, and bedtime to distribute protein optimally across your day. The timeline visualization shows exactly when to eat for maximum muscle protein synthesis pulses.

Fasted training: If you train without eating for 6+ hours, the tool prioritizes faster post-workout protein (within 1 hour). If you ate 1-2 hours before training, the window extends to 2-3 hours because amino acids are still circulating. Total daily protein matters more than timing — but timing helps consistency.

Pre-sleep casein: The protocol always includes a pre-sleep protein source (cottage cheese, Greek yogurt, or casein powder) 30-60 minutes before bed. Studies show 30-40g casein before sleep increases overnight muscle protein synthesis by ~22% without affecting fat metabolism.