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Message SteevYour body needs protein to repair and build muscle. But there's a limit to how much protein it can effectively use in one sitting. So spreading your protein intake evenly across the day makes sense -- with at least 3 hours between doses.
Timing matters most around your training. A meal with protein and carbs 1-2 hours before your session gives you the energy to perform. Within 2 hours after training, protein helps kickstart recovery. The old "30-minute anabolic window" is a myth -- you have more time than you think.