Protein Timing

Protein timing refers to when you eat protein throughout the day, not just how much. Spreading protein intake evenly across meals helps preserve muscle during weight loss, keeps you feeling fuller for longer, and supports your metabolism better than eating most of your protein in one meal.

Strategic protein distribution — typically 25–30 g of high-quality protein per meal — maximises muscle protein synthesis and satiety while minimising muscle loss during caloric restriction. Studies show that consuming protein within 2 hours post-exercise enhances recovery and lean mass preservation. This approach is particularly important during pharmacotherapy or post-bariatric surgery when lean mass preservation is critical.

Losing weight should not mean losing muscle. Dr. Joseph Wang’s programme includes personalised protein targets and timing strategies to help you achieve healthy, sustainable weight loss.