Protein Timing Calculator
Calculate optimal protein timing around workouts. Get leucine threshold targets and meal distribution for maximum muscle protein synthesis.
Medical Disclaimer
This calculator provides general estimates for informational purposes only and does not constitute medical advice. Results should not be used for diagnosis or treatment decisions. Always consult a qualified healthcare professional or registered dietitian before making changes to your diet, exercise, or health routine.
Frequently Asked Questions
When should I eat protein around workouts?
Consume 20-40g protein within 2 hours before OR after training. The anabolic window is wider than once thought - total daily protein matters most.
What is the leucine threshold?
The leucine threshold (2.5-3g leucine per meal) triggers maximum muscle protein synthesis. Reach it with 25-40g quality protein per meal.
How should I distribute protein throughout the day?
Distribute protein evenly across 4-5 meals (25-40g each) rather than one large serving. This maximizes muscle protein synthesis opportunities.
Do I need protein immediately after training?
Not necessarily immediately. The post-workout window extends several hours. Focus on hitting total daily protein spread across meals.
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