For building muscle, your total daily protein matters most. Spread it across your meals, roughly 20 to 40g each, and it helps to have some within a few hours of training. Exact timing is flexible, so consistency beats perfect timing.
Total daily protein comes first
Hitting your daily target, around 1.6 to 2.2g per kg of bodyweight, is the biggest factor. See how much protein you need.
Spread it across the day
Aim for protein at each meal rather than one big serving. Several doses of 20 to 40g across the day supports muscle repair better than cramming it all at once.
Around training helps
Having protein within a few hours before or after training is a sensible habit, though the old tight window is less important than your daily total. See what to eat after a workout.
Before bed is fine too
A protein-rich meal or snack in the evening can help you hit your target and supports overnight recovery.
Fuel the training that uses it
Protein builds the muscle, but hard training is the stimulus. PUROX gives clean energy and focus so your sessions are intense enough to make that protein count. See pre-workout for building muscle.
Frequently Asked Questions
When is the best time to take protein?
Total daily intake matters most. Spread protein across meals at 20 to 40g each, and having some within a few hours of training helps.
Do I need protein right after a workout?
It helps, but the exact window is less important than your total daily protein. Eating within a couple of hours is fine.
Should I take protein before bed?
A protein-rich meal or snack in the evening is fine and can help you reach your daily target and support recovery.
This article is general fitness and nutrition information for educational purposes and is not personalized medical or dietary advice. PUROX is a food supplement; follow the recommended serving.
