COMPARE
PopulationAdults in a structured resistance-training programAdults with irregular schedules
EvidenceSTRONG · MODERATEMODERATE · MODERATE
RiskLOWLOW
TimeframeWeeks to months of consistent intake alongside training.Two to four weeks of regularity before it compounds.
The decisionThe highest-leverage nutrition change for most people who train. Total daily intake beats nutrient timing.Free, unglamorous, and more reliable than most products. Fix the wake time first; the rest follows.