Consuming protein consistently throughout the day and before sleep helps maximize muscle protein synthesis and recovery.

“consuming about 30 grams of protein before bed every night while resistance training appears to increase muscle mass and muscle strength”

Muscle growth requires that protein intake is distributed roughly equally over at least three meals per day while sandwiching the workout within a 5-hour window.

“I think as long as you distribute it roughly equally over at least three meals per day and you are sandwiching your workouts within a 5H hour intermeal window”

Resistance training induces hypertrophy as an adaptation to stress, and optimizing this requires a balance of volume, intensity, and recovery.

“Hyper muscular hypertrophy is an adaptation to a stressor placed on the body in this case the stressor is volume and mechanical load right so either you need to increase the weight the repetitions or the number of sets and doing so is going to be uncomfortable”

Resistance exercise is the most potent stimulus for muscle growth, and protein intake supports the muscle's adaptation process.

“If you throw protein on top of that then breakdown is inhibited to some extent and protein synthesis is further increased allowing you to adapt and to recondition the muscle to what you're aiming for”