Discover the optimal windows for protein intake and how SPECLO helps you stay on track.
Beyond Macros: The When Matters
You've dialed in your protein, carbs, and fats. You're hitting your calorie targets. But are you eating at the right times? Research shows that nutrient timing can amplify your results by up to 25%.
The Anabolic Window: Myth vs. Reality
The old "30-minute post-workout window" has been largely debunked. The reality is more nuanced:
- Pre-workout nutrition (2-3 hours before) sets the stage
- Intra-workout fuel matters for sessions over 60 minutes
- Post-workout recovery extends for 24-48 hours
Protein Distribution Throughout the Day
Instead of consuming 150g of protein in two massive meals, research supports distributing intake across 4-5 feeding opportunities:
- Morning meal: 30-40g protein
- Mid-morning snack: 20-25g protein
- Lunch: 35-45g protein
- Post-workout: 30-40g protein
- Dinner: 35-45g protein
How SPECLO Tracks It All
Our nutrition module doesn't just count calories - it optimises timing based on your workout schedule. Get reminders when it's time to fuel, and see how your timing affects recovery metrics.
Quick Tips for Implementation
- Prepare protein-rich snacks in advance
- Set meal reminders in the SPECLO app
- Track your energy levels alongside meal timing
- Adjust based on workout intensity and goals