If you only do one nutrition upgrade for strength/physique: stop “back‑loading” protein into one giant dinner. A growing practical consensus in sports nutrition is to distribute protein across meals (and consider a pre‑sleep protein feeding if helpful), because muscle protein synthesis responds to repeated protein “hits” across the day.
Try this: 3–4 meals/day with a meaningful protein anchor each time. Add a pre‑sleep protein serving if you train late or struggle to reach totals.