Can Protein Timing Help You Pack On Muscle?

You lift weights. You have a protein shake after your workout. You may even be intentional about your overall protein intake, whether you aim to eat high-protein meals or try to hit a certain target in grams. But should you consider optimizing the timing of your protein consumption to maximize gains? Here’s what the science — and experts — have to say. RELATED: Best-Tasting Protein Powders Does Protein Timing Actually Matter for Muscle Growth? The short answer is, yes, protein timing can have an impact on the size of your muscles. But how much you should focus on that is another story. As Helen Tieu, registered dietitian and founder of Diet Redefined, puts it, strategically timing when you eat protein can support muscle gain, but your total daily protein intake is still what matters the most. Cover your bases on that front, and then consider protein timing for additional benefits. Before diving into those benefits and the strategies that can help you tap into them, here’s the link between protein and muscle gain: Each time you eat a high-quality protein source like fish, chicken or cottage cheese, your body triggers a process called muscle protein synthesis. This is how it builds and repairs the muscle fibers that you break down in the weight room. That means that if you eat about five high-protein meals and snacks a day, you help keep the muscle protein synthesis process activated more consistently, supporting muscle repair and growth as you go about your daily routine. What to Know About Pre- and Post-Workout Protein So, how does protein timing impact protein synthesis? Let’s take a look at the benefits of having protein before or after a workout. “There is some evidence that ingesting protein during exercise might slightly increase lower-body muscle strength and bench press strength,” according to Dr. Stacie Stephenson, DC, CNS, author of Vibrant: A Groundbreaking Program to Get Energized, Reverse Aging, and Glow and board member of The American Nutrition Association. “Another common opinion is that protein right before and/or after a strength-training workout optimizes muscle protein synthesis which, in my opinion, is probably the best strategy.” If you’re wondering what makes the moment before or after you train optimal for consuming protein, it’s because of a concept called the anabolic window, which describes the optimal time to maximize post-workout recovery through nutrition. The anabolic window was once believed to last 30 to 60 minutes after a workout, hence why so many people have a shake right as they leave the gym. But research shows it’s a much more flexible window than initially thought — about three to four hours in most cases. So, if you have a nutritious lunch, hit the gym a couple of hours later, then drive home and have an early dinner, you’re likely covered. Protein at Night vs. in the Morning So, it’s worth being mindful of your protein intake around workouts, without obsessing about the exact timing. But what about consuming protein at night versus in the morning? Does that make a difference? Research shows mixed results. One study showed that eating protein earlier in the day could lead to more muscle growth. But other research shows that consuming protein before sleep can help support overnight recovery while preserving lean muscle mass. “Research on timing of eating protein has mixed results, but many exercise physiologists and sports nutritionists as well as anti-aging doctors believe that you may be able to absorb protein even more efficiently if you eat it throughout the day, rather than all at once, which can help to blunt hunger between meals and provide your body with a steady stream of protein for maximum muscle development,” says Stephenson. As for the idea that you can only absorb so much protein per meal? “It has been debunked,” adds Stephenson, so that’s one less thing to be concerned about. Should You Bother Timing Protein Intake? If you care about muscle growth, doing strength training and eating enough protein throughout the day is your best bet. How much is enough? It varies based on the individual, but one meta-analysis revealed the benefits of eating between 1.2 grams and 1.6 grams of protein per kilogram of body weight daily. Sure, you can encourage the muscle protein synthesis response by having protein before and after your workouts. It will give you a slight, science-backed edge. But because the anabolic window is actually quite flexible, aiming to eat protein every few hours covers your bases anyway. Tieu recommends spacing your high-protein meals every three to four hours for best results. As with all fitness-related pursuits, consistency is key. Focus on fueling your body with high-quality protein on a regular basis to support muscle growth without worrying too much about the clock. You Might Also Dig: When to Drink Protein ShakesCan Eating More Protein Help With Weight Loss?How to Get Ripped