Protein Timing: What Actually Matters (According to Science)

We all know protein is essential for building muscle, recovering from workouts, and maintaining a healthy metabolism—but when you eat it might matter more than you think.

In a recent Huberman Lab episode, Dr. Andrew Huberman breaks down the latest science around protein timing with Alan Aragon, busting some long-held myths and offering fresh insight into how to structure your intake for real results.

Whether your goal is to gain strength, improve recovery, or support healthy aging, here’s what you need to know—and how to apply it in your everyday life.

🔍 Key Takeaways from Huberman on Protein Timing

🥇 1. Total Daily Protein is Still King

The most important factor by far? Getting enough protein across the day.
You could have perfect timing, but if you're not hitting your daily target (typically 0.7–1g of protein per pound of body weight, depending on your goals), you're leaving progress on the table.

“If you don’t get enough total protein, timing won’t save you.” — Huberman Lab Podcast

🕐 2. Timing Can Enhance Results—Especially Around Workouts or Sleep

While not essential, protein timing can fine-tune your recovery and results. Specifically:

  • After workouts: Aim to eat a protein-rich meal or shake within 60–90 minutes. This helps kickstart muscle repair and growth, especially if you’ve trained in a fasted state.

  • Before bed: Consuming ~30–50g of protein before sleep may improve overnight muscle protein synthesis—particularly useful if you train in the evening or are focused on recovery and longevity.

🍳 3. You Can Eat More Than 30g at Once

There’s a popular myth that your body can only "absorb" about 30 grams of protein per meal. Not true. While muscle-building may “max out” at that amount, extra protein still benefits your metabolism, immune system, hormone function, and tissue repair.

So if you prefer fewer, larger meals? That works. It’s about total intake over time, not meal micromanagement.

👵 4. Protein Timing Matters More as You Age

As we get older, our bodies become less efficient at turning protein into muscle. Huberman emphasizes that older adults may benefit more from protein timing, especially:

  • Getting protein after resistance training

  • Eating higher-protein meals at breakfast and dinner

  • Including a protein source before bed

This approach helps preserve lean muscle and functional strength—two key factors in healthy aging.

✅ Actionable Tips for Infinity Clients

No matter where you're training—Infinity Ithaca or Infinity Albany—here’s how to put these ideas into practice:

1. Hit Your Daily Protein Goal

  • Start by aiming for 0.7–1g of protein per pound of body weight

  • Example: If you weigh 160 lbs, aim for 110–160g per day

  • Distribute it across meals in a way that works for your lifestyle

2. Time Protein Around Workouts (When Possible)

  • Post-workout: Eat a protein-rich meal or shake within 60–90 minutes

  • No need to sprint to the blender—but don’t wait 3+ hours either

3. Consider a Pre-Bed Protein Snack

  • Think: Greek yogurt, cottage cheese, or a casein shake

  • Aim for ~30–40g of slow-digesting protein if recovery is a focus

4. Don’t Stress Over Meal Size

  • You can eat more than 30g of protein per meal

  • Choose a pattern (3 larger meals or 4–5 smaller ones) that supports your schedule and satiety

5. Support Muscle as You Age

  • Older adults should pay closer attention to timing, especially after workouts and before bed

  • A slightly higher total protein intake (closer to 1g/lb) may be beneficial

🚫 Myth-Busting Recap

❌ Myth✅ RealityYou must eat protein immediately post-workoutNot true—60–90 minutes is totally fineYou can’t absorb more than 30g of protein per mealYou can! Muscle use may cap, but the rest still supports your bodyTiming doesn’t matter at allTiming is a useful tool—especially for recovery, older adults, or performance-focused goals

🥗 Final Thoughts

Protein timing isn't everything—but it can make a difference. Think of it as a tool to enhance the solid foundation of consistent intake, smart training, and quality recovery.

If you’re already eating enough protein each day, great. Now, consider how small timing tweaks—like a post-workout meal or a nighttime protein snack—could help you feel better, recover faster, and reach your goals more efficiently.

And remember: there’s no perfect formula. Just science-informed strategies you can make your own.

Want help building a nutrition plan that supports your training goals? Ask us at your next session—or check in at the front desk for resources to get started.