What Time of Day Is Best for Protein Intake If You Want to Gain Muscle?

Key TakeawaysThe “anabolic window” refers to the 30-60 minutes after exercise that is supposedly to best time to consume protein for muscle growth and recovery.Research shows that the window is much longer, around four to six hours before or after a workout.Instead of timing, experts say to focus on total daily protein intake and strength training for muscle building.

Key Takeaways

The “anabolic window” refers to the 30-60 minutes after exercise that is supposedly to best time to consume protein for muscle growth and recovery.Research shows that the window is much longer, around four to six hours before or after a workout.Instead of timing, experts say to focus on total daily protein intake and strength training for muscle building.

Athletes sometimes obsess over the “anabolic window,” the 30- to 60-minute post-workout period that’s supposed to be the best time to consume protein formuscle growthand recovery.

However, the optimal window—if it exists—can stretch to four to six hours before or after exercise, according to a 2013 meta-analysis published inThe Journal of the International Society of Sports Nutrition.

“There is not an all-or-none switch that if you don’t get protein in now, nothing happens. That’s definitely not the case.”Benjamin Gordon, PhD, an instructional assistant professor of applied physiology and kinesiology at the University of Florida, told Verywell.

Proteins contain amino acids that help repair and build muscles, so there are benefits to eating protein both before and after a workout.However, it’s more important to eat enough protein throughout the day than timing it right.Generally, you need 0.8 grams of protein per kilogram of body weight on a daily basis to stay healthy. Athletes who want to gain muscle should eat between 1.2g–1.7g of protein per kilogram of body weight each day, according to the American College of Sports Medicine.

If you’re physically active and want to gain muscles, you should prioritize protein in every meal, according toAshley A. Herda, Ph.D., an assistant professor for the exercise science program at the University of Kansas Edwards Campus in Overland Park.

A 2018 study found that consuming high-quality protein before and after exercise, around four to six hours apart, is best for increasing muscle mass. And the “anabolic window” isn’t that narrow—your muscles can stay sensitized to protein for 24 hours after exercising.

What Does Protein Do? A Guide to This Essential Nutrient

Protein From Food vs. Supplement

Protein supplementsare synonymous with muscle gains in the fitness world, but nutrition experts say it’s better to get protein from food sources first.

“It’s best to consider a protein supplement just that—a supplement to an otherwise varied and nutritious eating pattern. Supplements can be beneficial if a person is having trouble meeting their daily protein needs due to their high activity levels or active growth and development,”Emma Laing, PhD, RDN, a clinical professor and director of dietetics at the University of Georgia, told Verywell in an email.

Most people can get enough protein from a regular diet.Wheyandcaseinare two protein types that support muscle growth, and they can be found in cow’s milk and some dairy products. Eggs, meat, and beans are also good sources of protein.

What Foods Are High in Protein?

You Need More Than Protein for Muscle Gain

Protein is essential for building muscle, but one macronutrient alone isn’t enough. It’s important also to consume healthy fats and to stay hydrated, according to Herda.

“Water aids in muscle recovery and helps the body maintain homeostasis. If we even get slightly dehydrated, our systems become disrupted, and that will hinder recovery and gains,” Herda said.

Carbohydrates are also important since your body needs energy for muscle building. In addition to protein, you should consume 2–3g of carbohydrate per pound of body weight daily, according toAmy Kimberlain, RDN, LDN, CDCES, a registered dietitian based in Miami.

Strength training is required for building muscle on top of eating protein and carbohydrates, she added.

“Lifting weights will be more beneficial for building muscle than simply eating more protein, unless you’re not obtaining enough protein through your diet,” Kimberlain said.

8 Fruits and Vegetables That Can Help You Get More Protein

What This Means For YouGetting enough protein throughout the day is more important than eating protein at a specific time. Talk to a healthcare provider or nutritionist about how much protein you should consume every day for your goals.

What This Means For You

Getting enough protein throughout the day is more important than eating protein at a specific time. Talk to a healthcare provider or nutritionist about how much protein you should consume every day for your goals.

4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Schoenfeld BJ, Aragon AA.Is there a postworkout anabolic window of opportunity for nutrient consumption? Clearing up controversies.J Orthop Sports Phys Ther. 2018;48(12):911-914. doi:10.2519/jospt.2018.0615Schoenfeld BJ, Aragon AA, Krieger JW.The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.J Int Soc Sports Nutr. 2013;10(1):53. doi:10.1186/1550-2783-10-53American College of Sports Medicine.Protein intake for optimal muscle maintenance.Harvard Health Publishing.The hidden dangers of protein powders.

4 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Schoenfeld BJ, Aragon AA.Is there a postworkout anabolic window of opportunity for nutrient consumption? Clearing up controversies.J Orthop Sports Phys Ther. 2018;48(12):911-914. doi:10.2519/jospt.2018.0615Schoenfeld BJ, Aragon AA, Krieger JW.The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.J Int Soc Sports Nutr. 2013;10(1):53. doi:10.1186/1550-2783-10-53American College of Sports Medicine.Protein intake for optimal muscle maintenance.Harvard Health Publishing.The hidden dangers of protein powders.

Schoenfeld BJ, Aragon AA.Is there a postworkout anabolic window of opportunity for nutrient consumption? Clearing up controversies.J Orthop Sports Phys Ther. 2018;48(12):911-914. doi:10.2519/jospt.2018.0615Schoenfeld BJ, Aragon AA, Krieger JW.The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.J Int Soc Sports Nutr. 2013;10(1):53. doi:10.1186/1550-2783-10-53American College of Sports Medicine.Protein intake for optimal muscle maintenance.Harvard Health Publishing.The hidden dangers of protein powders.

Schoenfeld BJ, Aragon AA, Krieger JW.The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.J Int Soc Sports Nutr. 2013;10(1):53. doi:10.1186/1550-2783-10-53

American College of Sports Medicine.Protein intake for optimal muscle maintenance.

Harvard Health Publishing.The hidden dangers of protein powders.

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Key Takeaways#

Protein From Food vs. Supplement#

You Need More Than Protein for Muscle Gain#

What This Means For You#

Key Takeaways

Protein From Food vs. Supplement

You Need More Than Protein for Muscle Gain

What This Means For You