How Long Should You Wait Between Protein Intake

You need 1 gram of protein per pound per day. You need to get your protein every two hours. Your body can only absorb about 20 grams of protein per meal. You have to get your protein inside the “anabolic window” which slams shut shortly after you work out.

How far apart should you drink protein shakes?

To optimize your results, spread this amount over 3–4 meals that are consumed every 3–4 hours ( 8 , 9 ). A protein shake is a good option between meals, either as a snack or around your workout.

How often can you eat protein a day?

Your body uses the nutrients from your meal or snack to build muscle for somewhere around four to five hours, says Brad Schoenfeld, assistant professor in exercise science at Lehman College. “That means that to stimulate muscle growth throughout the day, you should consume protein every four hours or so,” he says.