Uploaded October 2015 | Updated September 2026, 2 weeks ago
**The effect of protein timing on muscle strength and hypertrophy - jissn.com/content/10/1/53
**Nutrient timing revisited: is there a post-exercise anabolic window? - jissn.com/content/10/1/5
Attached article: thinkeatlift.com/protein-timing-for-muscle-growth
My FREE eBooks: thinkeatlift.com
One quote from the papers summarizes protein timing perfectly.
"In light of these findings, when training is initiated more than ~3–4 hours after the preceding meal, the classical recommendation to consume protein (at least 25 g) as soon as possible seems warranted in order to reverse the catabolic state, which in turn could expedite muscular recovery and growth.
However, as illustrated previously, minor pre-exercise nutritional interventions can be undertaken if a significant delay in the post-exercise meal is anticipated."
What they basically recommend is that you shouldn't let more than 6 to 8 hours pass between your last pre-workout meal and your post-workout meal.
If you had at least one meal before working out, then you don't need to have a protein shake in the locker room. You still have amino-acids in your bloodstream from the previous meal and protein synthesis can start even if you delay eating post workout.
This recommendation would seem to go against fasted training. When training completely fasted, protein breakdown is accelerated and delaying the post-workout meal even more certainly doesn't bring any benefits.
To avoid muscle catabolism while training fasted you can take 10g of BCAA or Leucine or have a protein shake before or during training. More on this here.
**The effect of protein timing on muscle strength and hypertrophy - jissn.com/content/10/1/53
**Nutrient timing revisited: is there a post-exercise anabolic window? - jissn.com/content/10/1/5
Attached article: thinkeatlift.com/protein-timing-for-muscle-growth
My FREE eBooks: thinkeatlift.com
One quote from the papers summarizes protein timing perfectly.
"In light of these findings, when training is initiated more than ~3–4 hours after the preceding meal, the classical recommendation to consume protein (at least 25 g) as soon as possible seems warranted in order to reverse the catabolic state, which in turn could expedite muscular recovery and growth.
However, as illustrated previously, minor pre-exercise nutritional interventions can be undertaken if a significant delay in the post-exercise meal is anticipated."
What they basically recommend is that you shouldn't let more than 6 to 8 hours pass between your last pre-workout meal and your post-workout meal.
If you had at least one meal before working out, then you don't need to have a protein shake in the locker room. You still have amino-acids in your bloodstream from the previous meal and protein synthesis can start even if you delay eating post workout.
This recommendation would seem to go against fasted training. When training completely fasted, protein breakdown is accelerated and delaying the post-workout meal even more certainly doesn't bring any benefits.
To avoid muscle catabolism while training fasted you can take 10g of BCAA or Leucine or have a protein shake before or during training. More on this here.
