Does Timing Of Protein Matter For Muscle Hypertrophy?
Hypertrophy is a common goal in the fitness world, who doesn’t want bigger and stronger muscles! And so a lot of research has been poured into nutrition for hypertrophy, especially around protein intake. We’re obsessed with finding the optimal amount of protein/day and wether or not timing matters. So much so that there’s pretty much a new study on it every month, including one that came out in August titled “Timing matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resistance-trained males”
Here we’re going to break down this research paper and let you know what new info it shines on the anabolic window and what this means for your nutrition when it comes to gaining muscle.
Does The “Anabolic Window” Really Matter?
The paper we’re looking at sought to explore the impact of protein intake timing around exercise, something that is commonly referred to as the “anabolic window”. For years bro scientists have been running to chug protein shakes as fast as they can post workout for fear of losing their gains but do they really need to?!
To try and explore this, the present study compared the effect of 35g protein feeds immediately pre and post exercise with 35g protein feeds 3 hours before and after exercise. The participants were 31 resistance trained males, and all were consuming a high protein diet of 2g/kg/day. They were also following a standardised resistance training program across the duration of the study.
Throughout the study the participants were supported by a dietitian and spaced protein intake into 4-7 feeds across the day. The researchers measured strength via 1RM tests, muscular endurance via sets to failure on leg press and chest press and pull ups. They also took body composition measurements via bioimpedance and took blood biomarkers including urea and creatinine.
Protein Timing vs. Total Daily Intake: Which Matters More for Muscle Hypertrophy?
They found that across both groups skeletal muscle mass, strength and muscular endurance improved because resistance training works. They also found that urea was elevated in both groups but with no significant difference between groups. There was a slight increase in skeletal muscle mass in the immediately after group but this was not statistically significant and amounted to 0.2lbs on average.
Ultimately they concluded that when protein targets are met across the day, timing won’t matter too much with regards to hypertrophy. This agrees with preexisting research and recommendations. The fact that protein intake was spaced evenly across the day likely also contributed to the lack of difference between groups as this is commonly advised so as to maximise muscle protein synthesis.
How Much Protein Is Too Much?
In the wider world of research around protein intake, muscle protein synthesis and hypertrophy there’s been a debate raging on around how much protein is too much in one serving. We’ve largely agreed that 2g/kg bodyweight per day is optimal for hypertrophy (with 3g/kg potentially showing some benefit but not enough to recommend flat out). But when it comes to single servings the common belief is that 40g or so is the maximal amount that we can absorb. Interestingly a paper that came out back in February refuted this as it found that taking on 100g of protein in one serving led to a greater rate of muscle protein synthesis than 25g and 40g. BUT this is just one study in a field of many, so at this point in time it’s not enough to change my recommendations on protein intake which remain 2g/kg/day spaced out in 3-5 servings of at least 20g and up to 50g.
Key Takeaways From This Study
Coming back to the present study, I believe that it’s findings add to the research around the anabolic window not necessarily being as important as you think provided you’re consuming enough protein across the day.
If you’re in a deficit then it’s likely that you’ll see more of a benefit consuming protein close to your workout, and it’ll help improve recovery for sure, but if you’re at maintenance or in a surplus there’s no need to run and chug a shake as soon as you’ve finished! If your nutritions on point it can probably wait til you get home ;)
Need Help Optimising Nutrition For Hypertrophy?
I’ve helped hundreds of athletes pack on muscle and strength. Check out how I can help you here.
