Best Protein Timing For Muscle Growth: 4 Science Suggested For Natural Athletes

For bodybuilders, especially those who are natural and don’t use steroids, protein timing for muscle growth is a critical factor. On RambodFit, we will discuss science-based evidence to determine how right the theory of protein timing for muscle growth is.

This article will explore the concept of protein timing for muscle growth by sharing the opinions of experts in the field of nutrition for hypertrophy, such as Layne Norton and Brad Schoenfeld.

We will also discuss essential mechanisms for building muscle naturally to help you get a lean physique and enjoy your journey. Timing is not the only important thing in building muscle; the amount and quality of protein you consume matter as well.

Why Does Protein Timing For Muscle Growth Matter?

Muscle protein synthesis (MPS) is a process in the body that will lead to muscle growth. When the rate of MPS exceeds muscle protein breakdown (MPB), hypertrophy happens,

Resistance training and a well-balanced diet with a balanced amount of protein can optimize the process of MPS and can lead to a great amount of muscle gain.

However, it’s not just about the amount or the quality of protein intake, the time you consume the protein can be effective in how muscles can utilize the protein for growth. This is when protein timing for muscle growth will be important in the exercise and getting proper results.

Protein timing for muscle growth has the benefits below:

• Maximising MPS response post-workout
• Creating a sustained MPS throughout the day
• Supporting recovery

Let’s break down the science behind this topic and the best strategies in protein timing for muscle growth.

What Is “Anabolic Window”?

One of the most important topics in protein timing for muscle growth is the concept of anabolic window. It is a time after you exercise and it is believed that proper nutrition with enough amount of protein intake has a great impact on muscle repair and growth.

Early research suggested that individuals must take protein immediately after a workout to have maximum muscle growth and activate MPS, however, more recent studies, including a meta-analysis by Dr. Brad Scheonfeld, have claimed that even though the anabolic window is important, it may not be as narrow as initially thought.

Instead of a 30-minute anabolic window, newer evidence indicated that the window could be effective up to 4-6 hours after finishing the exercise. The urgency of post-workout protein consumption depends on the timing and the quality of pre-workout meals.

So you do not need to rush after your workout to consume protein, you have time! But if you train fasted or it has been 3,4 hours since your last meal, It is better to consume protein right after your workout to support your recovery.

If you have eaten a protein-rich meal( we will explain the amount later) 2,3 hours before your workout, then you don’t need to be in a hurry to consume protein.

Protein Timing Throughout The Day: 4 Suggested

While there is always emphasis on post-workout protein intake, the process of building muscle is a 24-hour thing to do. Consistent protein intake during the day is essential for maintaining rates of elevated MPS.

The MUSCLE FULL Effect:

Research has shown that the body has a limited capacity to utilize protein for muscle growth in one meal.

The “muscle full” effect describes that the MPS rate hits a plateau after a certain threshold of protein is consumed. To not let this “muscle full” effect happen, it is suggested to distribute protein intake evenly across 3-5 meals instead of consuming most of it in 1 or 2 large servings.

For example, if you are 80 kg and you want to consume 2gr of protein per weight, which is 160 grams of protein, It is better to consume it in 4 meals of 40 grams or 5 meals of 32 grams to make the most out of your protein timing for muscle growth.

While there is a limit on how much protein can be used for muscle building at once, the body can absorb and utilize more protein for other purposes, such as energy production, and hormone synthesis.

Now that we have explained the science lets make it a little bit practical.

Protein Timing Startegies For Maximum Muscle Growth And Recovey:

1. Pre-workout Protein:

• Timing: 1-2 hours before training
• Reason: reducing muscle protein breakdown during training
• Amount: 20-30 grams of protein

2. Post-workout Protein:

• Timing: within 1-2 hours after training
• Reason: stimulating muscle recovery and growth by spiking MPS
• Amount: 20-40 grams of protein

3. Protein At Regular Intervals:

• Timing: every 3-5 hours during a day
• Reason: preventing muscle full effect and maintaining an elevated MPS response
• Amount: 20-40 grams of protein

4. Pre-Sleep Protein:

• Timing: 30-60 minutes before bed
• Reason: supports overnight recovery
• Amount: 30-40 grams of slow-digesting protein

Pre-Sleep Protein: The Underrated Growth Booster

Natural bodybuilders and those who care about protein timing for muscle growth can benefit from slow-digesting protein before sleep.

During sleep, the body is in a prolonged fasting state where MPB can be much more than MPS. To stop this from happening, the proper amount and slow-digesting protein can release amino acids steadily overnight.

Best Pre-Sleep Protein Choices:

Casein protein, found in dairy products is ideal due to its slow-digesting properties. Studies have demonstrated that 30-40 grams of casein can enhance overnight MPS.

The Role Of Protein Quality

The quality of protein is an important feature in building muscle. The more leucine you consume the more muscle you build. Leucine is an essential amino acid for building muscle.

Sources like whey protein, chicken, eggs, and dairy products have high amounts of leucine which makes them high-quality protein.

Different proteins:

• Whey protein: Fast digesting and rich in leucine, ideal for post-workout and when you don’t have a prepared meal.
• Casein Protein: Slow-digesting, proper for pre-sleep
• Egg protein: Highly bioavailable and versatile.
• Plant proteins: To have a complete amino acid profile requires combining sources, like rice and peas.

While whey protein is great post-workout, consuming any high-quality protein source will support muscle growth. If you don’t have whey, a chicken breast or a few eggs will activate MPS as well.

Protein Timing For Muscle Growth Vs Total Protein Intake

Now to practically understand what to do about protein timing for muscle growth, total daily protein intake is the most critical factor for muscle growth.

As long as you meet your daily protein target, something between 1.6-2.2 grams per kg of body weight, the timing has a smaller overall impact.

First focus on hitting your daily protein goal, then optimize the timing to get the most out of your meals to grow muscle. For more research-based articles related to muscle growth and protein intake check Pubmed.

Conclusion

By focusing on different factors including the quality of your resistance training, your diet, the way you optimize and schedule your diet, and other general features, you could have a lean and fit physique without wasting your time.

Let’s review this article and conclude the most important tips from it.

1. Protein timing is important, take it seriously, but if you can’t make it to eat your meal at the right time, try to eat the needed protein that day and don’t skip the meal.
2. The quality of protein is very important in building muscle, try having protein that has a high amount of leucine in it.
3. Do not forget to monitor your calorie intake, the most important thing to build muscle is to be in a surplus calorie. The quality of your diet, and the amount of protein, carbs, and fat should be measured carefully.

By being patient and getting help from science you will reach your fitness goal and make the most out of your efforts and time.

For more information about nutrition and science of exercise, check the links below:

• 5 Best Tips To Make Vegan Gains Work
• Best 5 Fruits for Teens to Gain Weight
• Best Number Of Sets For The Chest To Grow Per Week? 2 Training Plans Included

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