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Distribute Protein Across Meals
After meeting total daily protein needs, distribute protein relatively evenly across the day. For maximizing strength and muscle, aim for 4–5 meals per day, usually 4, with the first meal within an hour of waking and another within an hour of bedtime.
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“So to answer your question, I do think that timing and frequency matters a not so much frequency, but distribution more so. But it's a much smaller lever than just getting enough total protein in.”
Andrew Huberman · Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton · Jun 25, 2026 · 12:18 · YouTube ↗
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