When Should You Consume Protein For Muscle Development and Body Composition?

If you've ever wondered about the best time to consume protein for muscle growth and improving body composition, you're not alone. A recent study by Wirth, Hillesheim, and Brennan (2020) analyzed the effects of protein intake timing on body composition and muscle function to find out if when you eat protein really matters as much as how much you consume. Here’s what they found and what it means for you!

Key Findings:

Total Protein Intake is Key: The study emphasized that total protein intake (ideally 1.2–1.5 g/kg of body weight per day) was more significant than timing. Whether participants consumed protein before, after, or spaced out throughout the day, the gains in lean body mass (LBM) were similar across all groups.
Timing Doesn’t Make a Big Difference: Protein timing, such as before or after exercise, did not significantly affect LBM improvements or strength gains. The takeaway? Consuming enough protein each day is more impactful than the exact timing of each meal.
Protein + Resistance Training = Best Results: The study highlighted that combining resistance training with a high-protein diet is essential for muscle development, especially for beginners who are looking to make noticeable improvements in body composition.

Practical Recommendation Based on the Results of the Study:

Daily Protein Goals: Aim for 1.2–1.5 g of protein per kg of your body weight every day. You can spread this out across meals to make it easier to reach your goal.
Consistency Over Timing: Don't stress too much about consuming protein at a specific time. Instead, ensure that you consistently reach your daily intake.
Pair Protein with Workouts: Engage in regular resistance training (like weightlifting or bodyweight exercises). This will maximize the muscle-boosting benefits of your protein intake and help you build strength more effectively.

The science supports a simple approach: prioritize hitting your protein target and staying consistent with your workouts. Whether you're eating protein at breakfast, lunch, or dinner, what really matters is that you're fueling your body with what it needs to grow and recover.

Citation:

Wirth, J., Hillesheim, E., & Brennan, L. (2020). The role of protein intake and its timing on body composition and muscle function in healthy adults: A systematic review and meta-analysis of randomized controlled trials. The Journal of Nutrition, 150(6), 1443-1460. https://doi.org/10.1093/jn/nxaa049

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