Does Protein Timing Matter?
New research indicates that consuming enough protein daily is key to muscle growth, regardless of when you eat it.
The study titled "Timing matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resistance-trained males" (PMID: 38846541).
Key Points
Background
The research aims to clarify whether the timing of protein consumption (immediate vs. delayed) around resistance training influences muscle growth and performance.
Previous studies have shown mixed results regarding protein timing, with some indicating benefits while others suggest no significant effects.
Methods
Participants: 40 resistance-trained males (average age 24 years) were recruited. After dropouts, 31 completed the study.
Design: A randomised clinical trial with two groups:
Immediate Group: Protein intake immediately before and after exercise.
3-Hour Group: Protein intake 3 hours before and after exercise.
Intervention: Both groups followed an 8-week resistance training program and consumed 2 g/kg/day of protein, with specific amounts coming from whey protein.
Assessments: Body composition (skeletal muscle mass, fat mass), muscular performance (strength tests, endurance), and biochemical markers were measured before and after the intervention.
Results
Both groups showed significant increases in skeletal muscle mass, strength (measured via pull-ups), and muscular endurance post-intervention.
Biochemical markers such as urea also increased significantly in both groups.
Importantly, there were no statistically significant differences between the two groups regarding muscle hypertrophy or performance outcomes.
Conclusion
The study concludes that a high-protein diet enhances muscular performance and skeletal muscle mass in resistance-trained males, regardless of whether protein is consumed immediately or several hours before/after exercise.
The total daily protein intake is emphasised as the critical factor for promoting muscle growth rather than the timing of intake relative to workouts.
Related
Key Takeaways
Protein Timing: Timing of protein intake around workouts does not significantly affect muscle hypertrophy or strength gains.
Total Daily Intake: Achieving a sufficient total daily protein intake is essential for maximising muscle growth.
Implications for Training: Athletes can focus on meeting their overall protein needs without stressing about specific timing relative to their training sessions.
This study provides valuable insights into dietary strategies for athletes, suggesting that adherence to overall protein goals may be more crucial than the precise timing of intake.
Reference
Lak, M., Bagheri, R., Ghobadi, H., Campbell, B., Wong, A., Shahrbaf, A., Shariatzadeh, M., & Dutheil, F. (2024). Timing matters? The effects of two different timing of high protein diets on body composition, muscular performance, and biochemical markers in resistance-trained males. Frontiers in Nutrition, 11, 1397090. https://doi.org/10.3389/fnut.2024.1397090