Protocols / NUTRITION

Nutrition Timing Protocol

Eat at the right time for training, recovery and steady energy.

Total intake decides most of your results; timing is the fine-tuning. This protocol shows where timing really helps: spreading protein over the day, eating around training, front-loading calories to tame evening hunger, and a short walk after meals, with example days you can copy.

€7 · one-time payment · instant PDF · by Anthony Falcone

What's included

  • What timing can and can't do, in one priority list
  • Protein through the day, including before sleep
  • Before and after training, and training twice a day
  • Morning or evening: what the trials show
  • 15 peer-reviewed references

Built for

Lose Fat · Build Muscle · More Energy

Inside the PDF: 6 chapters

  1. What Timing Can and Can't Do: Timing is the fine-tuning, not the engine. What and how much you eat each day decides most of your results. Timing helps you train better, recover better and feel steadier.
  2. Protein Through the Day: Your muscles respond better to protein spread over several meals than to one or two big servings.
  3. Before and After Training: Eat so you can train hard, then eat so you recover. For most people that simply means a normal meal before and a normal meal after.
  4. Morning or Evening?: Your body handles the same meal a little differently by time of day. Whether that changes your weight is a different question.
  5. Steadier Blood Sugar After Meals: Blood sugar rises after meals; that's normal. Two simple habits make the rise smaller, which some people notice as steadier energy and fewer cravings.
  6. Example Days: Three templates. Swap foods freely; keep the rhythm.

Safety notes

  • If you have kidney disease, ask your doctor before raising your protein intake.
  • If you take insulin or diabetes tablets that can cause low blood sugar, talk to your doctor before changing when you eat or exercise.

References (15)

  1. Schoenfeld, B.J., Aragon, A.A. & Krieger, J.W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53. doi.org/10.1186/1550-2783-10-53
  2. Aragon, A.A. & Schoenfeld, B.J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5. doi.org/10.1186/1550-2783-10-5
  3. Kerksick, C.M. et al. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14(1), 33. doi.org/10.1186/s12970-017-0189-4
  4. Jäger, R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. doi.org/10.1186/s12970-017-0177-8
  5. Schoenfeld, B.J. & Aragon, A.A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10. doi.org/10.1186/s12970-018-0215-1
  6. Areta, J.L. et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology, 591(9), 2319-2331. doi.org/10.1113/jphysiol.2012.244897
  7. Snijders, T. et al. (2015). Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. Journal of Nutrition, 145(6), 1178-1184. doi.org/10.3945/jn.114.208371
  8. Thomas, D.T., Erdman, K.A. & Burke, L.M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543-568. doi.org/10.1249/MSS.0000000000000852
  9. Bo, S. et al. (2015). Is the timing of caloric intake associated with variation in diet-induced thermogenesis and in the metabolic pattern? A randomized cross-over study. International Journal of Obesity, 39(12), 1689-1695. doi.org/10.1038/ijo.2015.138
  10. Jakubowicz, D. et al. (2013). High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity, 21(12), 2504-2512. doi.org/10.1002/oby.20460
  11. Ruddick-Collins, L.C. et al. (2022). Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity. Cell Metabolism, 34(10), 1472-1485.e6. doi.org/10.1016/j.cmet.2022.08.001
  12. Reynolds, A.N. et al. (2016). Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia, 59(12), 2572-2578. doi.org/10.1007/s00125-016-4085-2
  13. Buffey, A.J. et al. (2022). The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Medicine, 52(8), 1765-1787. doi.org/10.1007/s40279-022-01649-4
  14. Shukla, A.P. et al. (2015). Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care, 38(7), e98-e99. doi.org/10.2337/dc15-0429
  15. Kreider, R.B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. doi.org/10.1186/s12970-017-0173-z

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General education, not medical advice. If you have a medical condition, take medication, or are pregnant or breastfeeding, talk to your doctor before you start.