Introduction
Protein is essential for muscle repair, recovery, and growth. But beyond how much you consume each day, the timing of protein intake plays an important role in maximizing performance and adaptation. Research shows that distributing protein evenly across the day and targeting intake around training can significantly improve muscle protein synthesis (MPS) compared to skewed patterns (Areta et al., 2013). This article explains how much protein you need, when to take it, and how products like LAYR’D Whey can help you optimize timing.
How much protein do you need?
Daily protein needs vary based on body weight, training load, and goals. Current evidence recommends 1.6–2.2 g of protein per kilogram of body weight per day for athletes aiming to maximize recovery and growth (Morton et al., 2018).
Higher intakes may benefit athletes in calorie deficits, endurance athletes during heavy training blocks, or older adults to counteract anabolic resistance (Phillips & Van Loon, 2011).
Why timing matters
Muscle protein synthesis is stimulated by amino acid availability, particularly leucine. After protein intake, MPS rises for 3–5 hours before returning to baseline (Witard et al., 2014). To maximize growth and recovery, protein should be spaced evenly across the day instead of being concentrated in one meal.
This means that consuming protein every 3–4 hours creates multiple opportunities to stimulate MPS. For most athletes, this equates to 4–6 protein-rich meals or snacks per day.
Pre-workout protein
Consuming protein before training ensures that amino acids are available during exercise. A pre-workout meal or shake with 20–30 g of high-quality protein improves amino acid delivery to working muscles (Tipton et al., 2001).
Practical option: a LAYR’D Whey Protein shake 60–90 minutes before training, possibly combined with carbohydrates for energy.
Post-workout protein
The post-exercise window is the most critical time for protein intake. After resistance or endurance training, muscles are more sensitive to nutrients, and protein consumption maximizes repair and adaptation (Phillips, 2014).
The optimal post-workout dose is 20–40 g of whey protein, which rapidly digests and delivers leucine to stimulate MPS (Tang et al., 2009). Adding carbohydrates accelerates glycogen restoration and further supports recovery (Ivy et al., 2002).
Protein before sleep
Nighttime offers a final opportunity to stimulate muscle protein synthesis. Casein is often studied due to its slow digestion, but whey or mixed protein can also be effective. A pre-sleep protein intake of 30–40 g increases overnight MPS and supports recovery (Res et al., 2012).
Practical option: a LAYR’D Whey Protein shake or Greek yogurt snack before bed. For additional recovery support, combining whey with LAYR’D Ashwagandha Powder promotes relaxation and deeper sleep.
Distribution across the day
Instead of loading protein into one or two meals, research supports balanced distribution. Areta et al. (2013) showed that 20 g of protein consumed every 3 hours was superior for MPS compared to larger infrequent doses (Areta et al., 2013).
Practical strategy:
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Breakfast: 20–30 g protein
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Midday meal: 20–30 g protein
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Post-training shake: 20–40 g protein
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Dinner: 20–30 g protein
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Pre-sleep snack: 20–40 g protein
Myths and misconceptions
A common myth is that the body can only absorb 20 g of protein at once. In reality, higher doses are absorbed, but 20–40 g is the range shown to maximally stimulate MPS (Witard et al., 2014).
Another misconception is that protein timing is irrelevant as long as daily intake is met. While total intake is most important, evenly distributing protein across the day produces greater muscle adaptation (Areta et al., 2013).
Example daily routine
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Breakfast: Oats + berries + LAYR’D Whey Protein.
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Lunch: Rice + chicken + vegetables.
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Post-workout: LAYR’D Whey Protein + 5 g LAYR’D Creatine Monohydrate.
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Dinner: Salmon + potatoes + spinach.
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Pre-sleep: Greek yogurt + 1 tsp LAYR’D Ashwagandha Powder.
Why choose LAYR’D Whey
Protein quality, digestibility, and taste matter for consistency. LAYR’D Whey Protein delivers high-quality whey rich in leucine to maximize muscle repair and growth. With flavors like Vanilla, Chocolate, and Clear Whey options for lighter drinks, it makes hitting your protein targets enjoyable and effective. Combined with LAYR’D Creatine and Ashwagandha, it ensures that recovery, adaptation, and performance are fully supported around the clock.