When should I take protein?
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Protein Timing: Maximising Your Muscle Growth.
Ever wondered when the best time to take protein is? We've got you covered. This guide answers all your questions about protein timing, helping you understand how to optimise your protein intake for muscle growth, recovery, and performance, whether it's pre-workout, post-workout, or throughout the day.
Have a listen to our Podcast episode about Protein and Training
The time of day that you consume protein, does it matter?
Whether the time of day that you consume protein matters is a complex question with varied answers depending on your fitness goals, activity levels, and overall dietary habits. While earlier beliefs emphasized a narrow "anabolic window" immediately after exercise, current research suggests a more flexible approach to protein timing.
1. The Anabolic Window and Post-Workout Protein:
- The idea of an "anabolic window," a short period (15-60 minutes) after exercise where muscles are thought to be most receptive to nutrients, has been a long-standing concept. The "Protein and exercise - BHF" source notes that recovery drinks are most effective within a 20-minute window following exercise to speed muscle repair and glycogen replacement.
- However, multiple sources indicate that this window is likely more extended than previously thought and not limited to just after exercise. "Should You Have a Protein Shake Before or After Your Workout?" explains that research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to solely after exercise.
- The "Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training" study in PMC emphasizes that while immediate post-training protein consumption might not be strictly necessary, consuming nothing post-workout offers no advantage.
2. Total Daily Protein Intake vs. Timing:
- Total daily protein intake is now considered a more critical factor for muscle growth and strength than the precise timing of intake. According to "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis" meta-analysis in PMC, the study refutes the idea that protein intake in and around a training session is critical to muscular adaptations. Instead, consuming adequate protein combined with resistance exercise is the key.
- "Should You Have a Protein Shake Before or After Your Workout?" supports this by stating that how much protein you consume per day is likely more important than when you consume it for gaining muscle size and strength. Similarly, the ISSA source "Protein Timing – What Is it and Does it Work?" concludes that total protein intake is more important than timing.
3. Strategic Protein Timing:
- While total intake is key, strategic protein timing can still offer additional benefits. The "BHF_ Protein, Exercise, and Dietary Needs.wav" audio file mentions research looking at strategic protein timing, not just how much you eat, but when you eat it and how it can impact athletic performance.
- Even distribution of protein throughout the day may lead to better results. Aiming for a more even distribution, having some protein at breakfast, lunch, and dinner, can help consistently fuel muscle-building and recovery processes.
4. Pre- and Post-Workout Protein Consumption:
- Consuming protein either before or after a workout can be effective. A study mentioned in "Should You Have a Protein Shake Before or After Your Workout?" found no significant differences in muscle strength or size between groups consuming protein immediately before versus after their workout.
- The PMC article "Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training" suggests that protein intake during and around a training session for recovery and performance appears to be dependent on total daily protein intake, as well as presence or absence of an energy deficit.
5. Protein Before Sleep:
- Consuming casein protein before bed can be a useful strategy to support muscle recovery while you sleep. The "BHF_ Protein, Exercise, and Dietary Needs.wav" source suggests casein before bed could give your muscles a protein snack overnight.
6. Protein for Different Types of Training:
- The "BHF_ Protein, Exercise, and Dietary Needs.wav" source asks whether protein timing affects different types of training and suggests that spreading protein out throughout the day could be better for some goals than others.
7. Practical Recommendations:
- Spread protein intake evenly throughout the day, aiming for about 20-40g of protein in each meal.
- Choose protein-rich snacks like Greek yogurt, hard-boiled eggs, or nuts between meals.
- Prioritise protein with breakfast to reduce hunger and stimulate muscle protein synthesis after the overnight fast.
- Use protein powder as a supplement if you struggle to hit your protein goals with food alone.
By focusing on your total daily protein intake and strategically distributing it throughout the day, you can optimise muscle growth, recovery, and overall health.
Is it better to space out your protein consumption?
Yes, it is generally better to space out your protein consumption throughout the day rather than consuming it all at once. This approach aligns more effectively with how your body uses protein for muscle protein synthesis, recovery, and overall health.
1. Rationale for Spacing Out Protein Consumption:
- Consistent Muscle Fuelling: Spacing out protein intake ensures a consistent supply of amino acids to your muscles throughout the day, supporting continuous muscle building and recovery. The "BHF_ Protein, Exercise, and Dietary Needs.wav" file notes that muscles aren't just growing and recovering right after a workout, but rather it's a 24/7 process.
- Enhanced Muscle Protein Synthesis (MPS): Evenly distributing protein intake stimulates muscle protein synthesis more effectively than an uneven distribution. "BHF_ Protein, Exercise, and Dietary Needs.wav" refers to research indicating that spacing out protein intake could lead to bigger gains in muscle mass and strength than having it all at once.
- Metabolic Health and Ageing: The benefits extend beyond muscle growth. Consuming protein at regular intervals may also help in maintaining metabolic health, preventing muscle loss as you age, and managing blood sugar levels.
- Efficient Use of Protein: Your body can only utilise a certain amount of protein at one time for muscle protein synthesis. Spacing out intake allows for more efficient use of the protein you consume.
2. Practical Strategies for Spacing Out Protein:
- Balanced Meals: Aim to include a source of protein in every meal. "BHF_ Protein, Exercise, and Dietary Needs.wav" recommends thinking of each meal as a chance to fuel your muscles, including protein at breakfast, lunch, and dinner.
- Protein-Rich Snacks: Incorporate protein-rich snacks between meals to maintain a steady supply of amino acids. Good options include Greek yoghurt, hard-boiled eggs, nuts, and seeds.
- Breakfast Priority: Prioritise protein intake at breakfast to kick-start muscle protein synthesis after the overnight fast.
3. Recommended Protein Intake:
- Daily Target: Consume between 1.2 to 2.0 grams of protein per kilogram of body weight daily. This range is suitable for active individuals aiming to optimise training adaptations.
- Per Meal: Aim for approximately 20-40 grams of protein in each meal to maximise muscle protein synthesis.
4. What the Science Says:
- Meta-Analyses: Studies have shown that the benefits of increased protein intake on strength and muscle mass tend to plateau at around 1.5 to 1.6 grams per kilogram of body weight per day.
- Protein Timing Studies: While some studies suggest benefits from specific protein timing, most evidence indicates that total daily protein intake is more crucial. A meta-analysis in "The effect of protein timing on muscle strength and hypertrophy" refutes the belief that protein timing around a training session is critical, instead highlighting the importance of adequate protein combined with resistance exercise.
5. Considerations for Athletes:
- Endurance Athletes: Protein timing may play a role in recovery for endurance events, helping to delay central fatigue, reduce muscle protein breakdown, and improve immune system function.
- Weight-Class Sports: Athletes in weight-class sports may find protein timing useful for recovery without significant gains in body weight or lean body mass.
- Multiple Training Sessions: Athletes training multiple times a day may require strategic protein consumption to facilitate rapid recovery between sessions.
6. Using Protein Supplements:
- Convenience: Protein powders can be a convenient way to supplement your diet, especially if you struggle to meet your daily protein goals through whole foods alone. The "BHF_ Protein, Exercise, and Dietary Needs.wav" source suggests that protein powder can be a great supplement if you're struggling to hit your protein goals with food.
- Supplement, Not Substitute: Remember that protein supplements should complement a balanced diet, not replace whole-food sources of protein.
7. Potential Drawbacks of Uneven Protein Distribution:
- Limited MPS: Consuming the majority of your daily protein in one or two meals may limit muscle protein synthesis compared to spreading it out.
- Metabolic Inefficiency: Your body might not be able to efficiently process and utilise large amounts of protein consumed in a single sitting.
Therefore, it is advantageous to distribute your protein intake throughout the day to support muscle growth, recovery, and overall metabolic health. By prioritising balanced meals and protein-rich snacks, you can ensure a consistent supply of amino acids, optimising your fitness results and well-being.
Should I take protein on rest days?
Whether you should take protein on rest days is a nuanced question, with the answer being a resounding yes, provided that you are not already meeting your daily protein requirements through whole foods. Here’s how to think about protein intake on rest days, drawing on the science-based recommendations from the sources:
- Muscle recovery is a 24/7 process: Muscles aren't just growing and recovering right after a workout; it's a continuous process. Therefore, it is important to consistently give your body the amino acids it needs to support muscle building and recovery every day.
- Protein is essential, even on rest days: Protein plays a critical role in countless physiological processes in the body. Protein is essential for everyone, not just bodybuilders. Protein is essential for tissue repair, exercise recovery, injury prevention, immune function, and the production of oxygen-carrying red blood cells.
- Recommended daily allowance: The current Recommended Dietary Allowance (RDA) for healthy individuals is 0.8 g/kg/day. However, it is increasingly evident that protein intake of at least 1.4–1.6 g/kg/day would be more appropriate for active individuals attempting to optimize training adaptations. The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine suggest athletes consume between 1.2 and 2 grams of protein per kilogram of body weight for the best performance.
- Timing of protein consumption: When it comes to maximizing muscle and strength gains, research on the importance of consuming protein around your workouts is mixed. Some research has questioned whether consuming protein around your workout is even necessary. Overall, studies find that total protein intake is the strongest predictor of muscle strength and size, regardless of whether you consume it close to exercise. A meta-analysis by Schoenfeld et al. found no significant differences between treatment and control for strength or hypertrophy. With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude.
- Spacing out protein intake: Space out your protein intake throughout the day, aiming for about 20-40g of protein in each meal.
- Protein-rich foods: Prioritise protein-rich snacks like Greek yogurt, hard-boiled eggs, or nuts between meals. If you need to up your protein, introducing protein foods into the diet as snacks or adding to normal meals is the best way to start. The benefit of getting protein from whole-food sources – such as fish, eggs, lean poultry and meats, tofu, beans, dairy, nuts, and seeds – rather than a powder, is these protein rich foods naturally contain the fibre, vitamin and minerals you need to keep healthy.
- Protein supplements: Protein powder can be a great supplement if you're struggling to hit your protein goals with food. Protein supplements may allow more muscle growth for individuals who do not get enough protein in their diet to reach the maximum levels. Supplements, like a protein shake, can also help you space your protein intake better throughout the day. They are meant to supplement a balanced diet – not replace it. They may also come with added oils and sugars, which can mean more calories and potential weight gain. So read the label to make sure you know what you are taking.
What is the 2 hour protein rule?
The notion of a "2 hour protein rule" generally refers to the idea that consuming protein within approximately two hours after a workout is ideal for maximizing muscle growth. This stems from the concept of an "anabolic window," a period after exercise when muscles are thought to be more receptive to nutrients like protein. However, contemporary research suggests a more nuanced understanding of this timing.
Here's a breakdown of what the sources say about this concept:
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The Anabolic Window:
- The "anabolic window" is thought to be a short period after activity, during which the body is best positioned to absorb and use nutrients.
- Many people previously believed that there was a 30 minute "magic window".
- The idea was that muscles are like sponges, soaking up protein, so if you consume protein outside this window, your body won’t effectively utilise it or build muscle.
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Contemporary Understanding:
- Recent research indicates that this anabolic window is much longer than previously thought.
- According to the International Society of Sports Nutrition, consuming protein any time up to two hours after your workout is ideal for building muscle mass.
- It may not matter whether you drink a protein shake before or after your workout in terms of optimising muscle repair and growth.
- A meta-analysis of randomized controlled trials to determine whether protein timing is a viable strategy for enhancing post-exercise muscular adaptations. The study found that, in the full meta-regression model controlling for all covariates, there was no significant difference between the treatment and control for strength or hypertrophy.
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Key Considerations:
- Total Daily Protein Intake: Overall, studies find that total protein intake is the strongest predictor of muscle strength and size, regardless of whether you consume it close to exercise. Therefore, how much protein you consume per day is likely more important than when you consume it for gaining muscle size and strength.
- Training State: People training in a fasted state, like before breakfast, may benefit from taking protein shortly after a workout, as they haven’t consumed protein in a while.
- Balanced Diet: For the average person, resistance exercise and consuming sufficient protein are more important than timing protein intake.
- Muscle Protein Synthesis: Remember that muscle protein synthesis decreases overnight. Shifting this distribution and front-loading protein intake in the morning can stimulate muscle protein synthesis to a greater extent.
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Practical Recommendations:
- Aim to consume protein within two hours after working out to build muscle.
- Consume protein at equally spaced times throughout the day to maximise results.
- To optimise your results, spread your protein consumption over 3–4 meals that are consumed every 3–4 hours.
In summary, while the "2 hour protein rule" has some basis in the concept of an anabolic window, current research suggests that total daily protein intake and consistent distribution of protein throughout the day are more critical factors for muscle growth and recovery.
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