Fuel Your Gains: Optimal Protein Timing For Building Muscle

Protein is a critical nutrient for building and maintaining muscle mass. Consuming adequate high-quality protein provides your muscles with the necessary amino acids to repair and grow after intense training sessions. But when you eat protein can be just as important as how much total protein you eat each day. Optimizing when you consume protein-rich meals and snacks can give your results an extra boost. Here is a research-backed guide to protein timing for maximum muscle growth.

Introduction

Muscle protein synthesis (MPS) is the process of building new muscle tissue by adding more protein to increase size and strength. Resistance training acutely increases MPS rates for up to 48 hours post-workout. Your diet must provide sufficient protein during this window to support enhanced MPS. Properly timing protein intake relative to your workout can further optimize the adaptive response for faster muscle gains over time.

Pre-Workout Protein

Consuming 20-40 grams of protein within 2-3 hours before your workout primes your body for growth by:

• Boosting muscle protein synthesis rates
• Increasing post-workout MPS via higher amino acid availability
• Reducing muscle protein breakdown during training

High biological value protein sources like whey, casein, eggs, poultry or fish work best. Combine with carbs pre-workout for energy.

Post-Workout: 0-1 Hours

The post-workout period is highly anabolic for trained muscles. Consuming protein immediately after training strongly activates MPS to start repairing damaged muscle fibers. Whey protein is ideal due to its rapid digestion. Shoot for 20-40 grams of protein within 45 minutes post-workout to take advantage of elevated MPS rates.

Post-Workout: 1-3 Hours

Muscle cells remain sensitized to protein for several hours after training. Follow up your post-workout shake with a whole food meal high in quality protein within 1-3 hours to sustain heightened MPS. Lean beef, chicken, fish or eggs combined with carbs fully nourish muscles.

Evening Snack

Having a casein protein shake or cottage cheese before bed maintains elevated MPS as you sleep. This combats catabolism overnight and feeds muscles for hours since casein digests slowly. Shoot for 30-40 grams of protein. You may further boost MPS by taking leucine or HMB supplements before bed.

Rest Days

On non-training days, MPS rates are lower but a moderate amount of protein still stimulates growth. Focus on meeting your total daily target through meals and snacks. Distribute protein intake evenly every 4-5 hours. Take advantage of higher MPS first thing in the morning after fasting overnight.

Optimizing Over Time

After several weeks of adhering to an optimized protein intake schedule tailored to your training, your body will likely plateau in its ability to further increase MPS rates. At this point, focus more on hitting overall daily protein targets rather than precise pre/post-training timing for continued gains.

Conclusion

Timing protein intake to align with your workouts and recovery periods allows you to make the most of the muscle-building process. Follow these research-backed guidelines for getting adequate protein before, after, and outside of the gym. Be consistent with your workout nutrition and you will maximize your muscular development.

References

1. Aragon, A. A., Schoenfeld, B. J., Wildman, R., Kleiner, S., VanDusseldorp, T., Taylor, L., Earnest, C. P., Arciero, P. J., Wilborn, C., Kalman, D. S., Stout, J. R., Willoughby, D. S., Campbell, B., Ayers, G. D., Antonio, J., Kreider, R. B., Collins, R., & Smith-Ryan, A. E. (2017). International Society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition, 14, 16. 
2. Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American journal of clinical nutrition, 86(2), 373–381.
3. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376–384.