Per-meal protein dosing, the leucine threshold, distribution across the day, and the practical implications for which nutrition apps measure protein adequacy in a way that maps onto the published evidence.
An evidence-grade review of the daily protein intake required to maximize resistance-training-induced hypertrophy in healthy adults, with attention to the dose-response shape, the upper plateau, individual variation, and special populations.
An evidence-grade review of protein quality scoring (PDCAAS, DIAAS), digestibility, amino acid composition, and the practical implications for protein source selection in athletic nutrition. The newer DIAAS framework refines the older PDCAAS by removing the truncation that historically equalized differing animal and plant proteins.
The 30-minute post-workout deadline does not survive the evidence. When total daily protein is matched, the 2013 timing meta-analysis found no meaningful effect of eating protein right after training, and the acute data show the muscle-building response to a session lasting a day or more. Timing still matters at the edges: for people who train fasted, for long gaps between meals, and before sleep, where trials show a casein serving is digested overnight. Total intake comes first, an even spread comes second, and the clock around the workout comes a distant third.
An evidence-based comparison of whey and casein protein, the two principal fractions of bovine milk used in athletic nutrition. The two differ in digestion kinetics, leucine content, and post-meal amino acid profile, with practical implications that depend on context — particularly time of day and proximity to training.