COMPARE
PopulationAdults in a structured resistance-training programAdults building an aerobic base alongside strength work
EvidenceSTRONG · MODERATEMODERATE · MODERATE
RiskLOWLOW
TimeframeWeeks to months of consistent intake alongside training.Eight to twelve weeks, several sessions per week.
The decisionThe highest-leverage nutrition change for most people who train. Total daily intake beats nutrient timing.Sustainable by design. Intensity low enough to repeat tomorrow is the point, not the compromise.