FitFlow @FitFlowNation

ICYMI: The 4-tier protein distribution framework for coaches. Tier 1: General population — daily total is the entire game Tier 2: Performance athletes — 4 meals, 30-40g each Tier 3: Adults 55+ — 30-40g per meal minimum (anabolic resistance) Tier 4: Plant-based — 4-5 occasions/day, larger servings Free 2-min triage checklist at the link. fitflow.com/blog/protein-t…

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FitFlow @FitFlowNation

4 weeks ago

The pre-sleep casein protocol is the one timing rule that actually held up under scrutiny. 40g casein 30 min before sleep → 22% increase in overnight MPS (Res et al. 2012) Mechanism: compensates for 8-hr overnight amino acid drought. Best for: clients 45+ who consistently hit 1.6+ g/kg daily. Full guide: fitflow.com/blog/protein-t… #EvidenceBasedNutrition #FitFlow

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FitFlow @FitFlowNation

4 weeks ago

Quick coaching script for the "30-minute window" client: "Your muscles are more receptive to protein after training — that's real. But the window is 4-6 hours, not 30 minutes. What matters most is whether you're hitting your daily protein goal. Let's check where you actually are on that." Validate → Update → Redirect. Every time. Blog: fitflow.digital/blog/protein-t… Free: fitflow.digital/resources/prot…

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FitFlow @FitFlowNation

4 weeks ago

"Protein timing doesn't matter" is the new oversimplification replacing the old one. For three groups it genuinely does: - Adults 55+ (anabolic resistance — per-meal floor shifts to 30-40g) - Plant-based clients (lower leucine density per gram) - GLP-1 users with dramatically reduced food volume Don't swing past the nuance. Blog: fitflow.digital/blog/protein-t… Free: fitflow.digital/resources/prot…

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FitFlow @FitFlowNation

4 weeks ago

After controlling for total daily protein, timing effects on muscle gains essentially disappeared. (Schoenfeld & Aragon, 2013 meta-analysis) The "anabolic window" studies were mostly measuring the benefit of eating more protein. Total intake is still the lever. Timing is an optimization layer on top of it. Blog: fitflow.digital/blog/protein-t… Free: fitflow.digital/resources/prot…

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FitFlow @FitFlowNation

4 weeks ago

Poll question for trainers: When a client asks "should I eat protein every 3 hours?" — what do you say? A) Yes, hit a meal every 3 hours B) Just hit your daily total, timing doesn't matter C) It depends on your age and protein source D) I redirect to total intake first, then revisit (C and D are both defensible — curious which way you coach it)

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FitFlow @FitFlowNation

4 weeks ago

The 90/10 principle for coaches: 90% of muscle outcomes = hitting 1.6-2.2 g/kg daily with 3-4 meals. 10% = per-meal precision, leucine fine-tuning, pre-sleep casein. Full framework + 4-tier decision tree at the link. Free checklist: triage any client in 2 min. fitflow.com/blog/protein-t… #EvidenceBasedNutrition #PersonalTraining #FitFlow

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FitFlow @FitFlowNation

4 weeks ago

Your client set three phone alarms today. 7 AM. 10 AM. 1 PM. "Protein reminders," she said. She's sleeping worse, skipped her sister's birthday lunch, and still isn't lifting heavier. The 30-minute anabolic window isn't the problem. The precision is.