30 Seconds SummaryResearch Spotlight: Does protein timing matter?
- The study challenges the 'anabolic window' theory, suggesting immediate post-workout protein intake may not be crucial for muscle gains.
- 34 untrained, post-menopausal women were divided into two groups with different timing of protein and carb intake but similar total daily protein.
- Both groups saw similar improvements in strength and lean body mass over an 8-week training period, indicating the timing of protein did not have a significant impact.
- Muscle protein synthesis remains elevated for 24-72 hours post-exercise, allowing flexibility in protein consumption timing.
- It is advised to consume protein in at least three separate doses throughout the day and to not space the doses more than 4-6 hours apart.
- While protein intake around workouts is beneficial, overall daily protein intake and distribution are more important for muscle development than strict timing around workouts.
Stronger By Science
Eric Trexler
