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Read more here Key Takeaways The whole you can only use 30g of protein per meal thing is basically BS Total daily protein is way more important than when you eat it The post-workout anabolic window thing is kinda overrated Get about 0.7g protein per pound of body weight per day minimum Protein is crucial for body composition for 3 main reasons (1) it directly supports lean muscle mass (your metabolic engine) (2) protein is the most satiating macronutrient (keeps you full longer) (3) protein has the highest thermic effect (burns the most calories to digest) Gram for gram, as a group, animal proteins are higher quality