Protein Timing Playbook for Lean Muscle
A registered dietitian and track coach argues that hitting daily protein targets and timing intake around workouts is crucial for building muscle and shedding fat. Amanda Pasko aims for about 2.2 g of protein per kilogram of body weight per day (athletes: 1.6–2.2 g/kg) and spaces protein to support digestion and satiety. Her plan starts with a high‑protein, high‑carb breakfast before early training, includes ~35 g of protein at lunches/dinners from sources like chicken or salmon, relies on protein‑rich snacks on high‑volume days, and adds a bedtime protein snack to aid overnight repair, while adjusting carbs to training demand and aligning meals with her chronotype.
