The smarter way for gym trainers to manage clients & workouts. #FitFlow
Joined September 2025
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Apr 1
Your training program isn't the problem.
Your system is.
The top 5% of coaches spend 80% of client time on feedback and communication — not programming.
The bottom 20%? They have that ratio completely reversed.
Full breakdown → fitflow.digital/blog/trainin…
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Jun 5
ICYMI: The 4-tier protein distribution framework for coaches.
Tier 1: General population — daily total is the entire game
Tier 2: Performance athletes — 4 meals, 30-40g each
Tier 3: Adults 55 — 30-40g per meal minimum (anabolic resistance)
Tier 4: Plant-based — 4-5 occasions/day, larger servings
Free 2-min triage checklist at the link.
fitflow.com/blog/protein-tim…
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Jun 5
The pre-sleep casein protocol is the one timing rule that actually held up under scrutiny.
40g casein 30 min before sleep → 22% increase in overnight MPS (Res et al. 2012)
Mechanism: compensates for 8-hr overnight amino acid drought.
Best for: clients 45 who consistently hit 1.6 g/kg daily.
Full guide: fitflow.com/blog/protein-tim…
#EvidenceBasedNutrition #FitFlow
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Jun 5
Quick coaching script for the "30-minute window" client:
"Your muscles are more receptive to protein after training — that's real. But the window is 4-6 hours, not 30 minutes. What matters most is whether you're hitting your daily protein goal. Let's check where you actually are on that."
Validate → Update → Redirect. Every time.
Blog: fitflow.digital/blog/protein…
Free: fitflow.digital/resources/pr…
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Jun 5
"Protein timing doesn't matter" is the new oversimplification replacing the old one.
For three groups it genuinely does:
- Adults 55 (anabolic resistance — per-meal floor shifts to 30-40g)
- Plant-based clients (lower leucine density per gram)
- GLP-1 users with dramatically reduced food volume
Don't swing past the nuance.
Blog: fitflow.digital/blog/protein…
Free: fitflow.digital/resources/pr…
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Jun 5
After controlling for total daily protein, timing effects on muscle gains essentially disappeared.
(Schoenfeld & Aragon, 2013 meta-analysis)
The "anabolic window" studies were mostly measuring the benefit of eating more protein.
Total intake is still the lever. Timing is an optimization layer on top of it.
Blog: fitflow.digital/blog/protein…
Free: fitflow.digital/resources/pr…
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Jun 5
Your client set three phone alarms today.
7 AM. 10 AM. 1 PM.
"Protein reminders," she said.
She's sleeping worse, skipped her sister's birthday lunch, and still isn't lifting heavier.
The 30-minute anabolic window isn't the problem. The precision is.
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Jun 5
The 90/10 principle for coaches:
90% of muscle outcomes = hitting 1.6-2.2 g/kg daily with 3-4 meals.
10% = per-meal precision, leucine fine-tuning, pre-sleep casein.
Full framework 4-tier decision tree at the link.
Free checklist: triage any client in 2 min.
fitflow.com/blog/protein-tim…
#EvidenceBasedNutrition #PersonalTraining #FitFlow
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Jun 5
Poll question for trainers:
When a client asks "should I eat protein every 3 hours?" — what do you say?
A) Yes, hit a meal every 3 hours
B) Just hit your daily total, timing doesn't matter
C) It depends on your age and protein source
D) I redirect to total intake first, then revisit
(C and D are both defensible — curious which way you coach it)
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