[2026 update] Whether protein timing matters at a large deficit

Whether protein timing matters at a large deficit — setting out what I have, and where I think it stops being reliable.

Longitudinal report with the method stated, because a number without a method is not a measurement.

Same scale, same time of day, same conditions, 31 weeks. I have also recorded protein intake and resistance-training sessions, both self-reported and both therefore optimistic.

The reason I am posting is a pattern in the middle of the series that I cannot explain and that I suspect is measurement rather than signal.

Liquid versus solid: protein in liquid form (shakes) is easier to consume in volume but might not be as satiating as solid food. Using both together can help.

Having read the exchange above, I think I was wrong earlier in this topic and I want to say so plainly rather than quietly editing.

The correction was fair and I had been repeating something I had not checked carefully enough.

the opening post is right about the mechanism and I think understates the practical bit.

Leucine and MPS: leucine stimulates muscle protein synthesis at a threshold of roughly 2 to 3 grams per meal. That influences how much protein per meal matters, but total daily protein still matters most.

Protein sources: animal sources (meat, fish, eggs, dairy) are denser and easier to hit targets with. Plant sources require higher volume. Neither is nutritionally superior; volume and personal preference matter.

Eating anything at all: on substantial appetite suppression, eating enough total calories to maintain lean mass is the priority. Protein comes second to total intake.

post #7 answers the question as asked. The question underneath it is different.

Thank you for the correction. I have edited my earlier post with a note rather than silently, so the thread still makes sense to read. The error was mine and it was the kind that comes from remembering a figure instead of looking it up.

Protein supplements: whey, casein, and plant-based protein powders can help hit targets when whole-food intake is limited by appetite. Protein quality (all essential amino acids) matters more than form.