In the realm of lifting and sports nutrition, protein timing has long been debated. The notion that the precise timing of protein intake around exercise might enhance muscle hypertrophy and strength is appealing, and many (including multiple supplement companies) have promoted its importance for those looking to make serious gains. But does the evidence truly support the idea that when you consume your protein is as important as how much you consume?
A recent study aimed to provide clarity by investigating the effects of different protein timing strategies in resistance-trained males over an 8-week period.
Previous research has explored protein timing’s potential role in muscle growth and performance with some studies suggesting that consuming protein before and/or after a workout could provide a muscle-building edge. However, systematic reviews have shown mixed results, with some indicating no additional benefit from specific timing protocols compared to total daily protein intake. This inconsistency is partly due to methodological limitations in studies, such as unmatched protein doses across groups.
This recent randomized clinical trial included 40 resistance-trained males (average age: 24 years), who completed 8 weeks of resistance training. The participants were split into two groups consuming 2 g/kg/day of protein. In each group, the participants consumed 50g of protein on training days, with 25g consumed before and 25g consumed after exercise.
However, they were split in two groups: a “3h group,” which consumed their protein 3 hours before and 3 hours after training, and an “immediate group” consuming protein immediately before and after exercise.
Body composition was assessed using multi-frequency bioelectrical impedance analysis (BIA), which included skeletal muscle mass, fat mass, body weight, and body mass index. To evaluate strength, the researchers conducted one-repetition maximum tests for leg press and chest press.
The results?
The study found significant increases in skeletal muscle mass and strength in both groups. However, there were no significant differences in muscle growth or performance outcomes between the two groups, suggesting that the timing of protein consumption did not significantly impact these adaptations.
Although I’d argue that the use of BIA as the sole measure of muscle gain somewhat limits the implications of the study’s findings, the findings do align with previous meta-analyses indicating that when it comes to protein timing, total daily intake is paramount, with timing playing a less important role. This further challenges the conventional wisdom around the so-called “anabolic window,” further supporting previous research suggesting that it may be much broader than previously believed. For those interested in maximizing muscle growth, this study suggests the focus should be on meeting your daily protein needs rather than stressing about the exact timing around your workouts. Whether you prefer a pre- and/or post-workout shake or prefer your protein intake spaced a few hours away from training, the most important factor is reaching your total daily protein goal.
Based on the current literature, consuming 1.6–3g of protein per kilogram of body weight per day is sufficient to maximize muscle growth and even consuming a significant amount of protein in a single sitting can effectively contribute to muscle growth.
