Protein Timing 101: Fueling Smarter Around Your Training

Whether you're lifting to build strength, improve energy, or simply stay consistent, your nutrition is a key part of the performance puzzle. And this week, we're zeroing in on a topic that gets overlooked all too often: protein timing.

If you've heard “just hit your daily protein,” that’s a great start. But for those training 3+ days a week, when you eat protein—and what you pair it with—can support better workouts, faster recovery, and long-term results.

Let’s break it down into three parts: Move, Fuel, and Mind.

🔁 MOVE — Anchor your workouts to meals (and vice versa)

You don’t need to overhaul your schedule to time your meals around training—you just need to think ahead. What you eat before and after lifting plays a big role in how you feel during your workout and how well you recover after.

Before your lift:
If you’re eating within 60–90 minutes of training, aim for a meal that includes lean protein + easy-to-digest carbs, and go lighter on fats (which slow digestion). Think:

• Scrambled egg whites + toast

• Greek yogurt + berries

• Banana + protein shake

Training early in the morning?
It’s often better—especially for women—not to lift completely fasted. A small shake, a slice of toast with cottage cheese, or even a half banana with protein powder in water can make a big difference in energy and output.

After your lift:
You don’t need to sprint home and chug a shake, but try to eat within 1–2 hours of finishing. Your body is primed for recovery—give it what it needs:

• 25–40g protein

• A serving of carbs (40-60g) to replenish glycogen

• A short walk (~10 min) to help regulate blood sugar and circulation

Think of your training and meals as a team: the better they work together, the better you’ll feel—and lift.

🍲 FUEL — How to structure your protein across the day

Protein timing doesn’t mean perfection. But spreading your intake more evenly and strategically does make a difference when you're consistent in the gym.

Here’s your cheat sheet:

• Aim for 25–40g of protein every 3–4 hours

• Choose leucine-rich proteins (think: meat, fish, eggs, dairy, soy)

• Add a casein-rich bedtime snack to support overnight recovery
  → Cottage cheese, skyr, or Greek yogurt all work well

This is where my favorite anchor meal comes in. I typically eat it for breakfast, but honestly? You could have it anytime:

🧡 Steph’s go-to:

• ½ cup cottage cheese (blended into the eggs!)

• 3 scrambled eggs

• Mashed Japanese sweet potato (just microwave and mash)

• Kiwi + blackberries

That one bowl gives me 35g protein, 10g fiber, healthy fats, and sustained carbs to fuel my morning and my lifts. It’s simple, fast, and satisfying.

🧠 MIND — Don’t obsess. Just plan ahead.

Tracking every gram isn’t realistic for most people—but building a few intentional routines is.

Use this week to reflect:

• Are your meals truly protein-forward?

• Do you fuel before training, or just go in underfed and hope for the best?

• Are you prioritizing recovery with food—or skipping meals after you lift?

You don’t need to do it all. Just pick one area to improve and start there. Try a better pre-lift snack, commit to eating after your workout, or add a bedtime protein boost.

And if you post your anchor meal or make a change? Tag me @steph.salzman—I’d love to see it.