The chart does not set a daily target.
The planner only adds up the servings you enter. It does not choose your total, number of meals or a required amount per meal. If you want to set an intake suited to your situation separately, use the guide to how much protein per day, then come back to compare different ways of organizing your day.
Profiles describe a pattern, not a biological clock.
In a classic acute study, isolated whey produced a faster, shorter rise in amino acids than casein. A mixed meal will generally digest more slowly than an isolated drink. The tool turns these differences into deliberately simple curves; their height and duration do not predict muscle protein synthesis.
Source: Boirie et al. (1997)
Keep a serving near training without chasing the perfect minute.
If a protein-rich meal precedes training by a few hours, there is no need to drink a shake as soon as the last rep ends. If you train after a long period without food, protein before or after becomes more useful. The guide on when to take protein explains realistic timing windows, pre-sleep casein and the limits of the evidence.
Frequently asked questions
Does the chart show actual protein absorption?
No. It shows shorter or longer educational availability profiles based on the serving entered. It does not measure digestion, blood amino acids or muscle protein synthesis.
Do you need protein every three hours?
No. Three to five servings spread across waking hours are a practical guide. Daily intake, meal quality and consistency matter more than minute-perfect timing.
Is whey required after training?
No. A protein-rich meal before or after training can be enough. Whey is a convenient option, not a requirement for progress.
Is casein always best before bed?
No. Casein or a slower-digesting protein food can be convenient in the evening, but remains optional when your daily target is already covered.
Does a dark period mean I am losing muscle?
No. The darker background marks hours outside your waking period. The bands show your schedule; they do not measure a protein shortfall or muscle loss.