Protein Timing Consumption – Does It Matter?

Protein timing has long been a focus for optimizing muscle repair and growth.

Research suggests that consuming protein within the “anabolic window” (30–60 minutes post-workout) can enhance muscle protein synthesis.

However, recent studies highlight that total daily protein intake is more critical than exact timing. Spreading protein evenly across meals may maximize MPS (muscle protein synthesis) throughout the day and a smart way to easily achieve your daily protein intake.

Bottom line: The timing does not necessarily matter. As long as you hit your targeted daily protein intake, that should be sufficient for muscle gain. (Refer back to one of my weekly post for exactly how much protein you should be consuming daily.)

References:

Schoenfeld, B. J., & Aragon, A. A. (2018). Journal of the International Society of Sports Nutrition.

Morton, R. W., et al. (2018). British Journal of Sports Medicine.