The supplement industry depends on you believing protein is some kind of exotic compound that needs precise timing and special delivery systems. It is not. It is a macronutrient. Your body uses it the way it uses water: more or less constantly.
The actual math
Bodyweight in pounds × 0.8 to 1.0. That is your daily floor. Hit it from food. Use a shake only when food is not available.
Timing is overrated
The "anabolic window" has been thoroughly debunked. You have hours, not minutes. What matters is the daily total.
