Key Takeaways
Eating enough protein throughout the entire day is more important than timing it.Consuming high-quality protein before and after exercise, about four to six hours apart, may good for muscle growth.
Protein timing is a popular strategy thought to optimize workouts by consuming protein immediately before or after exercise, especially within the anabolic window. Athletes sometimes obsess over this “window of opportunity” to facilitate muscle repair and enhance post-exercise strength.
What Is the “Anabolic Window”?
The “anabolic window” is the 30- to 60-minute post-workout period that’s supposed to be the best time to consume protein for muscle growth and recovery.
However, the optimal window—if it exists—can stretch to four to six hours before or after exercise, according to a meta-analysis published in The Journal of the International Society of Sports Nutrition.
“There is not an all-or-none switch that if you don’t get protein in now, nothing happens. That’s definitely not the case.” Benjamin Gordon, PhD, an instructional assistant professor of applied physiology and kinesiology at the University of Florida, told Verywell.
Does Protein Timing Matter?
Proteins contain amino acids that help repair and build muscles, so there are benefits to eating protein both before and after a workout. However, it’s more important to eat enough protein throughout the day than to time it right.
Generally, you need 0.8 grams of protein per kilogram of body weight on a daily basis to stay healthy. Athletes who want to gain muscle should eat between 1.2g–2g of protein per kilogram of body weight each day, according to a 2016 position statement from the Academy of Nutrition and Dietetics, Dietitians of Canada,and the American College of Sports Medicine.
If you’re physically active and want to gain muscle, you should prioritize protein in every meal, according to Ashley A. Herda, PhD, an assistant professor for the exercise science program at the University of Kansas Edwards Campus in Overland Park.
A 2018 study found that consuming high-quality protein before and after exercise, around four to six hours apart, is best for increasing muscle mass. And the “anabolic window” isn’t that narrow—your muscles can stay sensitized to protein for 24 hours after exercising.
Is It Better to Get Protein Through Food or a Supplement?
Protein supplements are synonymous with muscle gains in the fitness world, but nutrition experts say it’s better to get protein from food sources first.
“It’s best to consider a protein supplement just that—a supplement to an otherwise varied and nutritious eating pattern. Supplements can be beneficial if a person is having trouble meeting their daily protein needs due to their high activity levels or active growth and development,” Emma Laing, PhD, RDN, a clinical professor and director of dietetics at the University of Georgia, told Verywell in an email.
Protein powders are not regulated by the Food and Drug Administration (FDA), so it’s not a guarantee that the contents match what is listed on the label, and some products reportedly contain toxins.
Most people can get enough protein from a regular diet. Whey and casein are two protein types that support muscle growth, and they can be found in cow’s milk and some dairy products. Eggs, meat, and beans are also good sources of protein.
You Need More Than Protein for Muscle Gain
Protein is essential for building muscle, but one macronutrient alone isn’t enough. It’s also important to consume healthy fats and to stay hydrated, according to Herda.
“Water aids in muscle recovery and helps the body maintain homeostasis. If we even get slightly dehydrated, our systems become disrupted, and that will hinder recovery and gains,” Herda said.
Carbohydrates are also important since your body needs energy for muscle building. In addition to protein, you should consume 2–3g of carbohydrate per pound of body weight daily, according to Amy Kimberlain, RDN, LDN, CDCES, a registered dietitian based in Miami.
Strength training is required for building muscle on top of eating protein and carbohydrates, she added.
“Lifting weights will be more beneficial for building muscle than simply eating more protein, unless you’re not obtaining enough protein through your diet,” Kimberlain said.
What This Means For You
Getting enough protein throughout the day is more important than eating protein at a specific time. Talk to a healthcare provider or nutritionist about how much protein you should consume every day for your goals.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Schoenfeld BJ, Aragon AA. Is there a postworkout anabolic window of opportunity for nutrient consumption? Clearing up controversies. J Orthop Sports Phys Ther. 2018;48(12):911-914. doi:10.2519/jospt.2018.0615
Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53. doi:10.1186/1550-2783-10-53
Thomas DT, Erdman KA, Burke LM. Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics. 2016;116(3):501-528. doi:10.1016/j.jand.2015.12.006
Harvard Health Publishing. The hidden dangers of protein powders.
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