Protein Timing vs Total Protein: What Matters More?
A simple guide to building and preserving muscle at any age.
Disclaimer: This article is for education only and is not medical advice. If you have a medical condition, are pregnant, or take prescription medication, speak with your GP or a qualified clinician before making major dietary changes.
Table of Contents
Most people overthink protein timing and underthink total protein. When I first got serious about strength training for longevity, I assumed the “anabolic window” was the secret: perfect post-workout timing, late-night shakes, and precise rules.
However, once I dug into the research, the story became simpler: hitting your daily protein target is the biggest lever for muscle maintenance and growth. Timing can help — especially with age — but it’s a second-order detail.
In this guide, you’ll learn how to prioritise the right thing first, then use timing as a small “edge” rather than a stressful obsession.
1) The simple answer
Muscle is built and preserved when your body repeatedly gets a strong “repair signal.” That signal comes from:
- Enough total protein across the day (your baseline requirement)
- Enough protein per meal to cross the muscle-building threshold
- Strength training to tell the body the muscle is needed
So, if you’re choosing between them: total protein matters more than perfect timing.
That said, distribution (how you spread protein across meals) often beats “timing” (exact minutes post-workout). In other words, meal-to-meal consistency is usually the win.
2) The science (explained simply)
Total protein is the #1 driver. If you’re not eating enough overall, then the best timing strategy in the world won’t rescue your results.
Timing matters more with age. As we get older, we tend to develop anabolic resistance, meaning we need a slightly stronger protein “signal” per meal to trigger muscle protein synthesis effectively.
The anabolic window is not 30 minutes. Instead, the “window” is best thought of as several hours around training. Consequently, you don’t need to sprint to a shaker bottle the moment you finish a workout.
Even distribution tends to outperform lopsided intake. If most of your protein arrives at dinner, you may miss multiple opportunities to trigger repair earlier in the day. Therefore, spreading it across 3 meals is usually more effective.
For the bigger picture of muscle and ageing, connect this with: Why Muscle Is an Ageing Organ and How to Prevent Muscle Loss With Age.
3) The 30g rule framework
If you want a simple rule that removes almost all guesswork, use this:
Eat ~30g of protein at each main meal.
This works because it reliably:
- pushes most people over the per-meal threshold
- helps overcome anabolic resistance as you age
- improves satiety, making nutrition easier
- supports recovery, especially when combined with strength training
Examples of ~30g protein meals:
- Skyr or Greek yoghurt bowl + berries + nuts (add a scoop of protein if needed)
- 3 eggs + extra egg whites (or a side of yoghurt / cottage cheese)
- Chicken / turkey / tofu stir-fry with vegetables
- Tuna / salmon + wholefood carbs + salad
- Lentils + quinoa + added tofu/tempeh (plant-based higher-protein combo)
Note: “30g” is a practical anchor, not a rigid law. Adjust based on body size, appetite, training volume, and medical context.
4) Practical steps you can use today
- Start the day with protein. Breakfast is where most people fall short, so fixing it improves the whole day.
- Aim for 3 protein “anchors”. Breakfast, lunch, dinner — each with a clear protein source.
- Use a shake when life is busy. It’s a tool, not a failure.
- Pair protein with strength training. If you train 2–3×/week, protein becomes dramatically more valuable.
- Track for 2–3 days. A short check often reveals the easiest wins immediately.
If you want the nutrition foundation around this, read: The Longevity Nutrition Blueprint.
5) Quick wins
- Add one scoop of protein to breakfast (whey or plant).
- Swap cereal-only breakfasts for eggs, yoghurt, or a smoothie with added protein.
- Keep easy proteins on hand: yoghurt, cottage cheese, tinned fish, tofu, cooked chicken.
- Boost plant meals with lentils/beans + a higher-protein add-on (tofu/tempeh).
6) Common mistakes
- Eating most protein at dinner. It’s common, but it can waste earlier “repair opportunities”.
- Chasing timing hacks. First get total protein and per-meal protein consistent.
- Underestimating breakfast. A low-protein morning often triggers cravings later.
- Assuming plant-based means low protein. It can be high-protein, but it needs deliberate structure.
7) My personal approach
What finally worked for me was removing complexity. Instead of obsessing over timing, I focused on three repeatable anchors:
- ~30g protein at each main meal (breakfast, lunch, dinner)
- A shake on training days if the day looks protein-light
- Strength training 2–3×/week so the body has a reason to keep muscle
Once those were consistent, recovery improved and strength progress became much more predictable.
8) FAQs
Do I need protein immediately after training?
Not usually. In most cases, you have a multi-hour window. However, if you trained fasted or haven’t eaten for a while, a protein meal sooner can be helpful.
Is total protein more important than timing?
Yes. If total intake is low, timing tweaks won’t make a meaningful difference. Once total is solid, distribution and timing can add a small extra edge.
How much protein should I eat daily?
A common longevity-friendly range is around 1.2–1.6g per kg of bodyweight per day, adjusted for training, age, appetite, and medical context.
Can I get enough protein on a plant-based diet?
Yes. It’s easier if you use higher-protein staples (tofu, tempeh, edamame, lentils, Greek-style plant yoghurts, pea protein) and build meals deliberately.
9) UK-specific notes
- Many people in the UK under-eat protein at breakfast; therefore, fixing the morning meal is often the fastest improvement.
- Budget-friendly options include eggs, yoghurt, cottage cheese, tinned fish, beans/lentils, and frozen poultry.
- If you’re plant-based, tofu/tempeh + lentils/beans + a protein shake can make targets much easier.
If you take one thing from this…
Total daily protein matters most. Nevertheless, aiming for ~25–35g per meal (the “30g rule”) is the simplest way to make timing largely irrelevant while still giving your muscles repeated repair signals.
Want the simplest way to eat for longevity?
If you’d like a practical starting point that makes high-protein eating easy, follow the Longevity Nutrition Blueprint and build meals around protein + plants + fibre.
References
- Morton RW et al. Protein supplementation to augment resistance training: meta-analysis. Br J Sports Med.
- Phillips SM & Van Loon LJC. Dietary protein for muscle maintenance in ageing. Aging Research Reviews.
- Moore DR et al. Protein dose response of muscle protein synthesis after exercise. Am J Clin Nutr.
- Schoenfeld BJ et al. Timing of protein intake and muscle adaptations. J Int Soc Sports Nutr.
- Devries MC & Phillips SM. Supplemental protein in support of resistance exercise. Sports Med.
Longevity Simplified note: references are provided for further reading. This article focuses on practical, beginner-friendly takeaways.
Simon is the creator of Longevity Simplified, where he breaks down complex science into simple, practical habits anyone can follow. He focuses on evidence-based approaches to movement, sleep, stress and nutrition to help people improve their healthspan.
