Journal

Science & Formulation

Evidence-based articles on supplements, nutrition science, and human performance. No hype — just research.

Articles

Min of reading

Protein Timing and Muscle Recovery: What the Evidence Shows

The 'anabolic window' concept has been extensively studied. Here's what the current body of research says about protein timing, daily intake, and muscle recovery.

proteinmusclerecoveryanabolic window

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Performance6 min read

“Total daily protein intake is the primary driver of outcomes — the 'anabolic window' is hours wide, not minutes.”

1.6–2.2g

Per kg bodyweight — research consensus

3–4

Protein meals per day for optimal MPS

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