Timing Protocol
When to Take Protein — Expert Timing Protocols
Expert-analyzed timing recommendations for protein based on what top longevity researchers say about when, how, and what to take it with.
Quick Timing Guide
Distribute across 3-4 meals of ~20-25 g each; front-load a protein-rich first meal (Hyman: 30-40 g; guest Layman: hit ~2.5 g leucine). Pre-sleep protein can aid recovery, but daily total matters more than meal timing (Patrick).
Strong Consensus
on Protein overall
Full Protocol
Timing
Distribute across 3-4 meals of ~20-25 g each; front-load a protein-rich first meal (Hyman: 30-40 g; guest Layman: hit ~2.5 g leucine). Pre-sleep protein can aid recovery, but daily total matters more than meal timing (Patrick).
Dosage
1.2-1.6 g/kg for general health and activity (Attia, Patrick); aim ~2 g/kg to buffer variability (Attia) — up to 2 g/kg for recomposition (Patrick). Older adults ~1.6 g/kg to overcome anabolic resistance. Huberman's own-voice rule of thumb: ~1 g per pound of body weight. Diminishing returns above ~1.6-1.8 g/kg (guest Van Loon).
Form
Animal protein is more efficient for muscle (complete EAAs, leucine density, digestibility). Plant protein works but needs more total intake. Whey/casein favored for supplementation; whey beats collagen for muscle (Huberman).
Notes
Protein recommendations are conditioned on resistance training — every quantitative expert pairs the two. Calculate on ideal (not current) body weight. Kidney-damage and bone-loss fears lack robust clinical-trial support per Attia, and Patrick calls high intake safe for healthy kidneys — both qualify with HEALTHY kidneys.
Expert Positions
What Each Expert Says About Timing
Huberman's clearest own-voice protein guidance is a general target of ~1 gram per pound of body weight, mostly from whole foods, with whey superior to collagen for muscle due to higher leucine and bioavailability. His muscle and brain episodes lean on EAAs/leucine, and guest Gabrielle Lyon reinforces the muscle-centric, ~1 g/lb-of-ideal-bodyweight position.
Unlock the Full Picture
Go beyond the consensus — see exactly what each expert says about protein.
- Per-expert timing protocols & reasoning
- Interaction warnings & disagreements
- Video citations with timestamps