Feb 12 • General discussion
Best time to ingest protein for muscle growth and recovery!
When it comes to building muscle and optimizing recovery, timing your protein intake can help but hitting your daily protein goal is what truly matters.
Post-Workout (Anabolic Window)
Consuming 20-40g of protein within 30-60 minutes after your workout can help with muscle repair & growth (especially if training fasted).
A whey protein shake or lean protein meal works great here.
Pre-Workout (Fuel & Muscle Protection)
30-60 minutes before training, having protein can help prevent muscle breakdown and improve performance.
Examples: Eggs, Greek yogurt, or a protein shake.
Before Bed (Overnight Recovery)
A slow-digesting protein like casein before bed can support overnight muscle repair.
Cottage cheese or casein protein are solid options.
Throughout the Day (Total Intake Matters Most) While timing helps, hitting your daily protein goal (0.8-1g per lb of body weight) is the most important factor for muscle growth and fat loss.
Spreading protein intake every 3-4 hours helps maximize muscle protein synthesis (MPS).
Bottom Line: Hitting your daily protein is the priority, but strategic timing can enhance muscle recovery and performance.
What’s your go-to protein source?
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Best time to ingest protein for muscle growth and recovery!
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