Important Hours to Get Maximum Protein Intake

If you’re interested in getting muscle-gaining done right, here’s a secret you just can’t live without:

When to take your protein. Not just hitting your protein quota for the day, but nourishing your muscles at the right time so they can grow, perform and heal quickly. Plan your protein consumption for key times and you’ll be able to turn average results into great gains whether you’re a beginner or an expert lifter.

Time When You Should Get Most Protein?

A. Pre-Workout Protein Timing

Why Pre-Workout Protein is Important:

Think about going into a workout fueled up, your muscles are conditioned, you have plenty of energy, and you’re going to crush it. That’s what happens when you take protein before training. Get 20-30g of protein 30-60 mins before workout and you give your muscles amino acids for energy and repair. This increases your effectiveness, minimizes soreness, and even accelerates recovery.

Best Pre-Workout Protein Sources:

A protein shake, Greek yogurt, or eggs are quick and easy ways to go. They are digestible sources that can support your muscles when they need it most.

B. Intra-Workout Protein Timing

Should You Have Protein When You Workout?

You won’t require protein during your most workouts. But if you’re doing more demanding, longer training (lasting an hour or more), drinking 10-15 grams of EAAs or branched-chain amino acids (BCAAs) can keep your muscles synthesizing protein and keep your muscle loss to a minimum.

C. Post-Workout Protein Timing

The “Anabolic Window”:

The 30-60 minutes immediately after you workout, sometimes called the "anabolic window", is when your muscles are most open to nutrients. This is the best time to supply protein to help repair and grow your muscles. Your goal should be 20-40g of fast-digesting protein, such as whey protein, lean chicken, or tuna with rice.

D. Breakfast Protein Timing

Why Protein is So Important at Breakfast:

Starting the day off with a high protein breakfast really helps get your metabolism firing in the first place and puts you in muscle-building mode right from the start. Consuming 25-30 grams of protein within 1-2 hours of waking up helps maintain lean mass and helps improve the muscle mass of your body. You can start with omelets, protein smoothies or overnight oats with protein powder.

E. Spreading Protein Throughout the Day

Reasons Why Small Daily Proteins Work:

Protein 3-4 hours per day ensures that your muscles have a positive nitrogen environment so muscle protein production is always high. This technique not only aids in muscle build-up, but it also staves off muscle loss. To achieve the highest quality, aim for 0.8-1 gram of protein per pound of body weight, spread across 4-5 meals or snacks.

F. Pre-Bed Protein Timing

Protein Before Bed Improves Growth:

As your muscles rehabilitate throughout the night, slow-digesting proteins such as casein can come in handy at bedtime. Take 20-30 grams of casein or slow-digesting proteins 30-60 minutes before going to bed, which keeps the synthesis of muscle proteins going all night long. Good sources are cottage cheese, casein protein shakes, or Greek yogurt.

You’ll build muscle, recover and maintain lean mass by learning how to master these protein timing tricks, all while eating as much protein as you can handle. Whether that’s before an exercise, during longer sessions, or even before bed, timing matters!