Protein Timing Guide: Bolus Dosing vs. Daily Consistency

1. The 30g Bolus Rule Myth

While your body can digest almost any amount of protein in one sitting, research suggests that splitting your daily intake into 3 to 5 meals of 30-40g each maximizes the active phases of Muscle Protein Synthesis throughout the day.

2. Nighttime Casein and Muscle Recovery

Consuming a slow-digesting protein like micellar casein (found in cottage cheese or Greek yogurt) before sleep provides a steady release of amino acids overnight, supporting recovery during sleep.