Protein: how much, when and does timing matter
Your total daily protein intake takes care of most of the story. Everything else comes only after that foundation is in place.
A body that’s been eating eighty grams of protein a day won’t progress on eighty grams. Early progress takes noticeably more. That’s usually the only change you need in the first month.
The post-workout window
The idea that there’s a narrow window when you have to get your protein in has survived longer than it deserved. If your daily intake is covered and your meals are spread across the day, the exact hour after your workout isn’t critical.
In practice
Split your daily amount into three to four meals. That’s enough that you don’t have to watch the clock, and it’s easier to pull off than five meals nobody has time to eat.