Protein Timing: When Should You Take Protein?

The "anabolic window" was sacred for years. Get protein within 30 minutes post-workout or the session was wasted. But is that actually true?

The truth about the anabolic window

Spoiler: It's bigger than you think. Much bigger.

A meta-analysis by Schoenfeld et al. (2013) examined 23 studies on protein timing. The result: Timing of protein intake had no significant effect on muscle mass or strength when total protein was controlled.

When does timing matter?

1. Fasted training

If you train in the morning without breakfast, protein right after makes sense. Your body is in a catabolic state and needs amino acids.

2. Long fasting periods

Training after 12+ hours without food? Then the "window" becomes more relevant. But this applies to few people.

What actually counts

Total daily intake is 10x more important than timing. Practical recommendation: Spread your protein across 3-4 meals with 25-40g each.

My recommendation

Stop stressing about timing. Eat enough protein (1.6-2.2g/kg), spread it throughout the day, and train hard. That's 95% of the work.

The anabolic window? It's more like an anabolic barn door. You have time.

Sources

Schoenfeld BJ, et al. "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis." J Int Soc Sports Nutr. 2013. PubMed
Morton RW, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength." Br J Sports Med. 2018. PubMed