Protein is the budling block for your muscles. Eating the right amount of protein can help you maintain your muscle mass, and promotes muscle growth when you do strength training. Protein and strength training go hand and hand to increase our strength when it comes to lifting weights. Keeping track of your protein intake can reduce the chances of muscle loss during weight loss. 

Protein is Good For bones: There has been studies that animal protein is good for your bone health. People who eat more protein tend to maintain bone mass better as they age. Will have a much lower risk of osteoporosis and fractures. 

Protein can also boost our metabolism and increases fat burning. 

Protein is used for recovery of muscles and muscle growth. There are three factors that will impact your protein intake. Total daily protein amount, distribution of protein throughout the day, and timing of protein relative to training time. 

Examples: If the goal is to gain muscle when training, distributing your protein throughout the day would be ideal, because consuming protein in similar doses through the course of the day will allow your body to get the maximum muscle protein synthesis. 

4 Feedings at about 0.18 to.24 grams per pound of body weight. 

2-3 high protein meals can be just as effective as eating 4 smaller meals. Depends on many factors. Those 2-3 meals should be best consumed in an 8 hour window. 

Overall, If we were to make some small bumps in the road on eating in the window

Meal frequency has very little influence on body composition.