Protein Timing: When is the best time to consume protein?

Anyone who wants to build muscle or improve their body composition needs to consume enough protein.

Current scientific recommendations generally suggest a protein intake of approximately 2 grams per kilogram of body weight for muscle building . However, when following a calorie-reduced diet, it can be beneficial to consume even more protein to improve body composition. Scientific literature suggests recommendations of up to 3 grams per kilogram of body weight in this regard.

BUT WHEN IS THE BEST TIME TO CONSUME PROTEIN?

First, it's good to know that strength training increases muscle protein synthesis in the trained muscles for about 24 hours (sometimes even up to 72 hours). This effect can be amplified by additionally supplying your body with high-quality protein. This is referred to as a synergistic effect of resistance training and a protein-rich diet.

To make the best use of this synergistic effect, it makes sense to consume protein-rich meals (20-40 g) at regular intervals of approximately 3-4 hours, which increase protein synthesis. A high proportion of the nine essential amino acids (EAAs), especially the amino acid L-leucine, is particularly important here.

Regarding the precise timing of protein intake, the data is currently somewhat unclear. It appears that the exact time is secondary, as long as the protein quality and total quantity are adequate.

Both pre-workout intake and the tried-and-tested post-workout shake increase your muscle protein synthesis and provide building blocks for regeneration.

PRACTICAL TIP:

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