Is Timing Important?
When it comes to building muscle through strength training, timing is everything. The body responds to exercise by breaking down muscle for up to 24 hours but also stimulates protein synthesis for up to 48 hours.
To make the most of this window of opportunity, consuming enough protein and calories within the first 24 hours after a workout is crucial. While some experts suggest consuming protein before a workout, it may not offer additional benefits and could even hinder muscle growth.
Instead, focus on consuming protein within an hour before or after a full hour of training. As I mentioned in my previous article, What Women Should Eat To Build Muscle Part 1, keep in mind that overdoing protein before, during, and after exercise may not be necessary.
So, here’s the deal. You may have heard that there’s a magical “anabolic window” after your workout where you need to chug protein to maximize your gains. But, according to Schoenfeld and the gang, that might not be the case. Their meta-analysis found that total protein intake better predicts muscle growth than timing.
However, don’t throw in the towel just yet. The post-workout period is still great to hydrate, replenish glycogen, and repair muscles with protein. So, ensure you get enough protein throughout the day and some essential amino acids with leucine before or after your workout. Trust me. Your muscles will thank you.
References:
- The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Schoenfeld BJ., Aragon AA, Krieger JW. J. Int. Soc. Sports Nutr. 2013 10:53
Juliana Halloran has been coaching fitness and nutrition for 20 years. To work with her, you can contact [email protected] directly.