Spread It Out

How you space protein matters nearly as much as the total. Three meals of roughly 30 grams each build more muscle than one giant serving followed by two skimpy ones.

The post-workout "anabolic window" is real, just far roomier than the label promises. You do not need to slam a shake within 30 minutes of your last rep. A normal protein-rich meal within a couple of hours of training does the job. What moves the needle over months is hitting your daily total, not beating a stopwatch.