Protein Intake Timing — Does It Really Matter That Much?

rgultig
rgultig Posts: 1 Member
in Food and Nutrition

Hey everyone,

I recently read this article on Men’s True North called “5 Protein Rules for the Fastest Muscle Growth Plan,” and it got me thinking more seriously about how much timing actually matters when it comes to protein intake.

The article breaks down things like:

  • Eating protein every 3–4 hours to hit the leucine threshold each time
  • Prioritizing fast-digesting protein (like whey) right after a workout
  • Using slower-digesting proteins (like casein) before bed to keep amino acids flowing overnight

It made sense scientifically, but I’m curious to hear from those of you who’ve been lifting for years or competing — how much difference have you personally noticed from changing your protein timing versus just hitting your total daily protein goal?

Do you feel stronger, recover faster, or notice better gains when spacing meals vs just meeting your macros by the end of the day?

Also, if you do pay attention to timing, what tools or habits help you stay consistent — like apps, meal prep schedules, or supplement timing?

Would love to hear what’s worked (or not) from real experience.

Tagged:

Answers

  • Retroguy2000
    Retroguy2000 Posts: 2,176 Member

    From everything I've seen, from following multiple "science based" YouTuber's, it seems that protein timing doesn't really matter much. It's far more important to just get your daily grams target in, and ofc to put in the volume and intensity and progressive overload with your training too. There's no downside to timing it, and there may be small benefit including for older people, but it's icing on the cake compared to total protein + training.

  • Theoldguy1
    Theoldguy1 Posts: 9 Member
    edited November 3

    Agree with the above from @Retroguy2000

    Protein timing has been shown in reputable studies to make a difference. HOWEVER, it is a very slight difference, like if one is one of the 0.001% trying to make the Olympics or a pro team yes work on it.

    For the rest of us that probably don't eat right on a consistent basis, get enough sleep, etc., makes no difference.

  • nossmf
    nossmf Posts: 15,688 Member

    My n=1 experience:

    When I began lifting, I adhered to the bro-science of downing a protein shake immediately after my workout. Fast forward 16 years, I still down a shake post-lift, but not for hopes of any magic window timing: it's just a purely hunger-control issue, as lifting makes me hungry, and a shake tides me over til my next meal.

    Going from hitting chest once per week to twice per week made a big improvement. Playing around with protein timing never gave me a noticeable change.

    For supplements, I tried using pre-workout powders for a couple months, taking careful note of my gym performance (sets, reps, weights, etc). The powder amped me up a little, but my actual results were identical with- or without the pre-workout. If a pre-workout can help give you the little energy boost to get a workout in which you would otherwise skip, it may be worth it. But for me, I'm saving my money.

    One supplement which I do adhere to is the use of creatine every morning. Whether it's helped with muscle growth or not comes second to the additional benefits of taking creatine, to include mental acuity (critical for a middle-aged man with a family history of Alzheimer's).

Categories