What is optimum protein timing after your workout to build muscle?

serapel

People keep telling me you have to have a protein shake within an hour after lifting weights; there is this window of opportunity.

Is this true or is it again bro-science?

If you eat enough protein throughout the day, is this enough?

Wetcoaster

Bro science.

TR0berts

Technically, more-or-less true. But the effect is very small - negligible for nearly everyone.

psuLemon

If there is an actual benefit, it's going to be small and total calories, macros and micronutrients still need to be addressed first. Some more recent studies suggest there may be a beneficial to have some protien and carbs pre - or post - workout within a 2 hour window. So if you have all three down, have a solid foundation for training already, are fairly lean, and looking to get every little ounce of out this, it may be worth timing some nutrients.

Dano74

serapel wrote: »

People keep telling me you have to have a protein shake within an hour after lifting weights; there is this window of opportunity.

Is this true or is it again bro-science?

If you eat enough protein throughout the day, is this enough?

.01% true-ish. But any claim it's highly effective beyond a "baby bump edge" is bro-science.

If you get your protein goals per day, you're golden.

There is now more emphasis on the protein found amino acid Leucine (4-5g per protein serving) as an activator than the outmoded .01% marginally effective timing thing... but who knows. We may be calling that bro-science in a few years.

Anyway- keep it simple. Just hit your protein goals.

serapel

Thanks everyone....hit the protein goals...got it!

extra_medium

serapel wrote: »

Thanks everyone....hit the protein goals...got it!

If you're looking to really build an appreciable amount of muscle, you'll need to be in a calorie surplus while lifting most importantly.

If you're trying to lose weight while maintaining most of your muscle, focus on hitting your protein goals while in a deficit.

AnvilHead

The need for/effectiveness of nutrient timing is highly overstated except in very rare cases: