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Home / Fitness and Health / The secret to eating for muscles? It's not your protein shake after a workout.

The secret to eating for muscles? It's not your protein shake after a workout.



I do not care if I'm right. I want to find the truth. After all, that's what it means to be a scientist. And that means I was ready to change my mind about many assumptions about building muscle.

Such an assumption is called protein timing. The gymnastic leaders know everything about it. The gym is always on: the guys are taking a protein shake throughout the workout and then the shake as soon as the workout is over. And some people are also obsessed with it. If they can not immediately get protein into their system, they will fear that their hard work will be wasted.

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Eric Rosati

That's Dedicated lifters have been assuming for nearly two decades that they need to bring protein into their systems within 45 minutes of completing a strength training session to help them build their muscles the best.

Timing (also referred to as an anabolic window of opportunity), the use of protein in and around a strength training unit helps muscles recover faster, which will improve both muscle strength and muscle size (hypertrophy)

The new anabolic window

Now know I that opportunity w anabolic window w A tiny window and rather a large barn door is almost always torn open. Several years ago, my colleagues and I took a fresh look at the evidence behind protein timing, saying there was another side to explore. So, we performed a meta-analysis (a review of an entire collection of randomized controlled trials on a specific topic) that challenged how the world of sports nutrition considered post-workout protein.

Together, we analyzed 23 high-quality protein-timing studies. At first glance, it seems that protein timing has a big impact on muscle size. Then we have considered some differences. We thoroughly analyzed the studies and evaluated the total protein intake, the training status of the subjects and the duration of each study.

And suddenly the role of protein timing for muscle growth almost disappeared. To be honest (and even surprising to me), the amount of protein the subjects consumed throughout the day explains the majority of muscle growth fluctuations much more than when they consume it. So if you want the muscle to survive this breast burner, you need more than one post-lift shake.

Focus on daily protein intake

When you track muscle gains, focus on it. Take at least 1.7 grams per kilogram of body weight daily.

Can Immediate Protein Consumption Help? Sure, but it was just one factor in studies where the non-timing group consumed less throughout the day than their proper protein intake. Having the right protein intake will give you more results throughout the day than with a timed protein shake after your workout.

  Young man resting after exercise outdoors Getty Images

Why? Because the anabolic or muscle-building effect of a meal lasts for five or six hours, not just a few minutes after exercise, as long as you regularly replenish your protein stores during the day. Equally distributed protein doses – and of course, lift weights – should be prepared for muscle growth.

And if you wonder how much total protein you should aim for, our most recent meta-analysis showed that individuals with resistance training should receive between 1.6 and 2.2 grams of protein per kilogram of body weight per day An 85-pound lift needs about 135 to 185 grams of protein every day. (Divide your weight by 2.2, then multiply by 1.6 and 2.2 to get your own range.)

These are the keys to eating protein for the muscles. So, build muscle now.