Protein timing tips: Maximize your muscle growth
The best time to consume protein for muscle growth (photo: Freepik)
The optimal timing of protein intake affects muscle growth. Consuming protein after workouts and spreading it evenly throughout the day promotes maximal muscle development, reports Lose It.
When is the best time to consume protein?
According to PubMed, the "anabolic window" refers to a short period after exercise when consuming protein can best support muscle growth..
Meeting daily protein needs is the most important factor for increasing muscle mass and strength. In fact, when daily protein intake is already high, the exact timing around workouts has little effect on muscle mass or strength gains.
A study among men, published on Frontiersin, found that consuming protein immediately before and after exercise, compared to three hours before and after, led to improved muscle mass and performance.
Consuming protein after a workout can help prevent muscle loss and build strength.
For example, if your daily protein requirement is 120 grams and you consume 20 g at breakfast, 40 g at lunch, and 60 g at dinner, you still meet your needs. However, muscles will grow more effectively if you consume roughly 40 g of protein at each main meal.
Protein sources
The sources of protein and the total nutrients you get from food are more important than timing.
Protein powders and high-protein foods are convenient options for reaching daily protein goals.
There are many types of protein supplements: powders made from whey, soy, pea, or blends of plant proteins.
Animal protein (such as chicken, fish, eggs, and dairy) and plant protein (such as beans, lentils, tofu, and quinoa) provide the body with vitamins, iron, and antioxidants that support long-term health.
Protein shakes are a supplement, not a primary source of protein. Most protein is best obtained from food (meat, fish, eggs, dairy, legumes).
If daily protein needs are not met through food, one shake per day after training or between meals is generally safe.
Excess protein can strain the kidneys and cause digestive issues (bloating, diarrhea). It is important to drink enough water.
earlier, we revealed how your body changes if you eat 100 grams of protein every day.
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