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taking protein but not sure on the right
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time to maximize results well you've
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come to the right place
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in this episode we'll be offering up our
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expert advice on protein timing to take
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you one step closer to building muscle
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most effectively remember to subscribe
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to our channel for the latest scientific
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advice on training and nutrition
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only expert backed advice no quick fixes
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just the facts first off let's answer
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the question everyone's asked when
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starting out with supplements do you
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need protein shakes to achieve your
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training and nutrition goals
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protein shakes are an extremely
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convenient and cost-effective way to get
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in the protein you need to aid recovery
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and build and maintain muscle
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but when's the best time to make the
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most of this super supplement
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before or after a workout or maybe
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another time entirely
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timing your nutrients means methodically
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planning and eating food groups the
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timing of eating and the ratio of
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certain macronutrients protein
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carbohydrates and fat has been shown to
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enhance recovery and tissue repair
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augment muscle protein synthesis this
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means muscle growth and improved mood
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states when combined with high volume or
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the latest scientific research from the
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journal of the international society of
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sports nutrition in 2018 states that
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both pre and post-exercise nutritional
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interventions carbohydrate with protein
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or protein alone are likely to operate
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as an effective strategy to support
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increases in strength and improvements
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in body composition however the size and
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timing of a pre-exercise meal may impact
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the extent to which post-exercise
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protein feeding is needed
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that's because muscles are sensitive to
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protein ingestion for at least 24 hours
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following resistance training which
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leads scientists to suggest that the
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timing size and composition of any
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feeding episode beginning right before a
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workout to any time during the 24 hours
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after impacts the training adaptations
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meeting your total daily intake of
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protein is the most important factor for
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people that are exercising this should
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preferably be consumed in evenly spaced
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intervals of approximately 20 to 40
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grams of protein or 10 grams of
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free-form essential amino acids
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around every three to four hours during
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that means that if you're short on your
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daily protein intake then the timing of
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when you're consuming your protein
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around your workout whether that's from
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your shake or from food
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becomes largely irrelevant
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another thing to consider is having a
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shake of slow digesting protein before
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bed as well as research shows that
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consuming casein protein before sleep
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can increase muscle protein synthesis
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throughout the night without slowing the
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want to know the science let's break
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down the research over time there have
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been plenty of studies looking at the
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effects of timing of both protein shakes
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and protein plus carbohydrate shakes for
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example a 2001 study by tipton found
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that consuming a shake containing both
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carbohydrates and protein before a
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workout increases muscle protein
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synthesis more than drinking the same
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shake after a workout a later study by
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bird reported that muscle protein
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breakdown markers were reduced by 27
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when taking a carbohydrate plus
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essential amino acid combination either
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before or after a workout in comparison
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since then a 2009 study by fujita found
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that the same shape produced similar
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amounts of muscle protein synthesis when
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taken either before or after a workout
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what they took from that was again that
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it was simply having the nutrients at
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all that was the most important factor
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in 2016 the first study looking at
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results over time was published the
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results showed that there were no
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differences in muscle mass or strength
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changes when the dose of whey protein
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was consumed pre or post-training in
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their most recent statement in 2018 the
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journal of international society of
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sports nutrition concludes that what's
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also important is that the total energy
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that means enough calories being
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so to sum up the research drinking
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carbohydrate plus protein or amino acid
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shakes before after or throughout
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resistance exercise promotes training
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adaptations when you're regularly
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protein is the most important nutrient
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to increase muscle growth
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carbohydrate is likely to just help
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maintain your calorie intake
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consuming enough daily protein for your
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body evenly spread throughout the day in
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three or four hour intervals and eating
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enough overall calories should be your
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biggest priorities to help muscle growth
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while resistance training
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and remember to subscribe to our channel
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for the latest scientific advice on
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training and nutrition
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only expert backed advice no quick fixes
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get involved in the discussion
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let us know in the comments below when
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you prefer to get your protein in
