Protein Timing Not That Important If You’ve Got Enough

Are there benefits to pre- and post- workout protein loading for resistance trained men eating a high protein diet?

Overview

What did they find? The researchers compared the effects of having 25 grams of whey protein immediately prior to and after training (50 grams total) versus having the protein three hours before and after training on muscle growth, strength, and power during an eight-week resistance training program combined with a high protein diet (2 g/kg/day).

What did they test? Both groups improved muscle mass and strength during the eight-week resistance training program and there were no statistically significant differences between groups in any of the measured outcomes.
What does it mean for you? It was previously thought that protein intake during the “anabolic window” pre- and post- workout was important for supporting muscle protein synthesis, but this study adds to the growing body of research showing timing may not be important when following a high protein diet. This research suggests there is no benefit to timing protein intake around training if following a high protein diet.

What’s the problem?

Purpose

Building muscle requires consuming adequate amounts of protein and engaging in regular resistance training. Previous research has shown optimal muscle growth with consumption of 1.6 g/kg/day of protein 1. Some studies have shown benefits of timing protein intake around resistance training sessions for improving muscle hypertrophy 2. However, these findings have been mixed 3 and many of the studies did not control for exercise training or protein intake between groups. As a result, it is currently unclear if there may be an advantage to consuming protein intake around training sessions for muscle hypertrophy and physical performance.

Hypothesis

Eating protein before and after resistance training sessions will lead to greater improvements in muscle hypertrophy and strength versus consuming the same amount of total protein through the day, but spaced three hours away from training sessions.