5 min read- There is a “window of opportunity” when your body uses protein more effectively to build muscle. Historically, this window was considered brief, requiring protein to be consumed 30 minutes or two hours before or after a workout.
- Dietitians say the metabolic window actually extends up to 24 hours. This means it does not make much of a difference if you supplement with protein before or after exercise.
- The total amount of daily protein you’re consuming is a better predictor of muscle strength and size than protein timing. Ideally, daily protein consumption should be split up throughout the day, with servings every three hours.
ANYONE WHO’S BEEN consistently pumping iron at the gym knows that exercise is only half the battle. To maximize muscle growth, you also need to be supplementing your workouts with protein. It's a powerhouse nutrient that supports a healthy metabolism and helps build muscle.
There are smart ways to optimize intake, like fitting in a protein shake once (or even a few times) per day. But when it comes to packing a protein shake for the gym, people usually fall into two camps. Some swear by a protein shake before a workout while others find it more productive to get your protein in after muscle exhaustion.
So which gym bro is right in this protein debate? We consulted experts and their answer was not what we expected.
Should You Have a Protein Shake Before or After Your Workout?
TRUTHFULLY, IT DOESN’T really matter—so long as you’re getting in your protein.
“Benefits can be seen with pre and post-workout protein consumption,” says Caitlin Gwaltney, RD. This “window of opportunity” when your muscles are repairing and recovering is referred to as the anabolic, or metabolic, window.
Historically, the time when your body uses protein more effectively to build muscle was considered to be super brief. Some believed it was within 30 minutes of exercise while others thought protein should be ingested within 2 hours. In the past few years, this notion has been largely debunked.
Gwaltney explains that your metabolic window can extend up to and past 24 hours. Studies are now also finding evidence of the body continuing to synthesize muscle mass several hours after exercise. In other words, getting your protein in immediately before or after a workout isn’t as dire as we once thought.
Plus, chugging too much protein in one sitting could hurt your stomach. It could also leave you too full to complete your workout. (Though if you’re fasting or in need of a pre-exercise snack and all you have is your protein—then go ahead and take some sips).
Leslie Bonci, RDN, MPH, former sports dietitian for the Kansas City Chiefs, says she likes the idea of “parenthesizing” a workout. Have a portion of a high-protein shake or bar an hour or so before a workout (to begin digestion) and some after the workout. Make sure that shake includes some carbohydrates (such as banana or other fruits), and cow’s milk or soy milk (as opposed to oat milk) to optimize protein. For even more of a protein punch, add Greek yogurt and nut butter.
Forget Protein Timing, What to Focus on Instead
IF YOU’RE NOT getting in enough high-quality protein to begin with, then timing won’t matter anyway. Research has found how much protein you’re having a day is a better predictor of muscle strength and size than when you’re taking it.
How Much Protein Should You Have Daily?
The amount of protein we need depends on our personal body composition goals, age, and activity level, says Bonci. Dietary guidelines suggest 0.36 grams of protein per pound of bodyweight, but that’s the bare minimum to survive, and is definitely an insufficient amount for people who want to gain muscle. Those looking to build muscle should hit around 0.8 to 1 gram per pound of bodyweight.
A 180-pound man who wants to get jacked, for example, should eat 145 grams of protein throughout the day, says Bonci. That might sound like a lot, but it is doable if you break it into three meals of 40 grams of protein each and two snacks or shakes of 20 grams of protein. “If people focus on their breakfast and snacks and try to ramp that protein up a little bit then it’s easier to get to the goals so you don’t have to necessarily consume an entire steer one meal.”
If you need some creativity on your plate, MH has 22 high-protein breakfast ideas that actually keep you full.
How much protein should you aim for surrounding a workout?
Based on your level of activity, the general recommendation is to consume 20 to 30 grams of protein following a workout and continue to supplement throughout the day, Bonci says.
While there doesn’t seem to be an upper limit for protein after a workout, your ideal daily protein consumption should be split up throughout the day—every three hours, says Gwaltney—not consumed in one sitting to avoid excessive stress on the kidneys.
3 Ways to Increase Protein Intake
YOU DON’T HAVE to eat a whole rotisserie chicken in the parking lot to get all your protein for the day. Instead, avoid this fate and meal plan ahead of time. Gwaltney suggests prepping protein-rich foods such as chicken salad and hard-boiled eggs at the start of each week and stocking up on protein bars or protein drinks.
The second tip is not to neglect plant protein. “There should be a call to action to consume more plants because most of us don’t eat enough of them,” says Bonci. While meats are often viewed as protein powerhouses, many plants are also loaded with protein and other essential nutrients. Her delicious suggestion is to add pureed cannellini beans to macaroni and cheese. Doing so increases protein and creaminess.
Lastly, “make protein part of every eating occasion,” advises Bonci. Ramp up protein in common foods such as spaghetti sauce, hummus, and guacamole by adding unflavored protein powder. For those dips, substitute Greek yogurt for sour cream (9 grams of protein vs 1.4 grams per 3-ounce serving).
Don’t Neglect the Power of Carbs
THERE’S MORE TO nutrition than just protein, Bonci says. “Ask yourself what else is on your plate. One-third should be protein,” and the rest should include vegetables and grains. Carbohydrates and fats are just as essential for supporting bodily functions and sustaining energy.
“Carbohydrates are the fuel source that the body uses when it is active,” Bonci says. “When people minimize carbohydrate intake they run the risk of using some of their muscle to fuel their body during exercise, and that’s not what we want.”
Gwaltney adds that carbohydrates are also needed to replace stored glycogen (your energy reserves) and can reduce the amount of muscle damage. Studies have found that supplementing with carbs and protein after working out could better help with post-workout recovery.
You can start with these 12 foods to eat post-workout for faster recovery and overall muscle building.
Aiden FitzGerald is a freelance writer whose work has appeared in The Boston Globe, Rhode Island Monthly, and Harvard’s Ed magazine, among other publications.
