For years, we've been told to space out your protein like it’s some kind of delicate, easily overwhelmed system: the common wisdom said your body taps out at 20 grams of protein per meal, leaving the rest to wander aimlessly, unused and unwanted. But what if we told you your body is way better at handling protein than we’ve given it credit for?
More protein more muscle. Who knew?
Long-term studies - including research on intermittent fasting - show that cramming all your protein into a shorter eating window doesn’t make your muscles throw a fit. In other words, your body doesn’t go on strike just because you skipped that carefully timed mid-afternoon protein shake. It turns out, as long as you’re eating enough protein overall, the timing isn’t nearly as critical as we once thought. Your body is actually pretty smart, who would’ve guessed?
The science behind your protein shake
Researchers examined whether the timing of protein intake - either immediately before and after exercise or three hours before and after - affects muscle growth, strength, and performance in resistance-trained males over an eight-week period.
Forty participants followed a high-protein diet (2g/kg/day) while undergoing resistance training. They were divided into two groups based on protein intake timing: one consuming protein immediately pre- and post-workout, and the other three hours before and after exercise. After nine participants dropped out, 31 completed the study. Both groups experienced significant improvements in muscle mass, strength, and performance, with no major differences between them. Biochemical markers, such as urea levels, also increased similarly in both groups. The results suggest that:
Total daily protein intake is the key factor in muscle development, rather then the specific timing of consumption.
So how to eat like a pro, without overthinking it?
The takeaway here? Stop obsessing over whether your protein is perfectly spaced out like an intricate meal-prep puzzle. If you’re eating again in the next five hours, 20 grams of protein is plenty. If your next meal is further away, shoot for 40 grams or more.
But really, the simplest strategy is this: just focus on getting enough total protein for the day. No need to live in fear of missed anabolic windows or the imaginary protein police.
Bottom line: Eat healthy, lift heavy, but mostly… chill
So, the good news is, that you don’t have to set an alarm to chug a BRAND's protein shake at precisely the right moment. If you want to eat a huge steak in one sitting, go for it. If you want to want to have a huge protein drink, go for it.
Simply take a deep breath, enjoy your meals, and keep crushing those workouts!
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