Focus on balancing protein intake throughout the day

In addition to your pre-post workout fueling and protein intake (especially important for women), try to balance your protein intake throughout the day i.e. seek to get ~30g of protein at each meal. This approach optimizes protein utilization and helps to sustain/improve lean muscle mass.

The body’s limit for using protein to build lean mass and maintain tissues is ~30g per meal (or 1.6 – 2.0g per kg of body weight) so eating extra protein to catch up is not all that helpful for this purpose.

Source: Benardot, D. (2012). Advanced Sports Nutrition. Champaign, IL: Human Kinetics.