A few decades ago, the timing of nutrients, particularly protein, was seen as a cornerstone of muscle growth. Since then, insights have changed. How does hypertrophy expert Brad Schoenfeld view this today?

ANABOLIC WINDOW

Traditionally, bodybuilders have learned about the so-called anabolic window, which implied that protein had to be consumed within approximately 45 minutes after training to prevent catabolic activity and miss out on muscle growth. Some even claimed that timing was more important than total daily intake.

RESEARCH

In 2013, researcher and expert Brad Schoenfeld participated in a meta-analysis that investigated the effects of post-workout protein intake on hypertrophy. The initial results appeared to favor the existence of an anabolic window for muscle growth. However, when the researchers adjusted for total daily protein intake, the effect disappeared: there was no significant difference between consuming protein immediately after training and delaying intake for more than two hours.

Schoenfeld concludes from this that the anabolic window is largely overestimated and that total daily protein intake is the primary driver of hypertrophy. This has since become the general view within the science-based bodybuilding community. Research conducted after the publication of the meta-analysis does not appear to refute the findings contained therein.

DISTRIBUTION OF PROTEINS

So, it is primarily about the total daily protein intake. However, there is also sufficient research to conclude that you spread your protein intake throughout the day in equal portions (meals) of 20 to 40 grams. You therefore get a ‘shot’ of protein every 4-6 hours.

A common recommendation is to schedule your workout between two of those shots—meaning meals. If you do that, you probably won’t need to worry about protein intake immediately after training.

STILL TAKING PROTEIN IMMEDIATELY AFTER TRAINING?

Can we then say goodbye for good to the strategy of consuming protein immediately after training? Not quite. If you train on an empty stomach, consuming protein shortly after training becomes more relevant for maximizing muscle growth, although the effect is likely still modest, according to Schoenfeld.

In addition, it appears that almost all studies in the sub-analysis still showed a trend in favor of the timing of protein intake, although the magnitude of the effect was generally trivial to small.

Schoenfeld therefore says:

For those striving for optimal muscle development (for example, bodybuilders), it is wise to consume protein immediately after training, regardless of when you last ate. There are actually no downsides, and even small benefits can be of great significance in practice.

CONCLUSION AND RECOMMENDATION

For optimal muscle growth, it is important that you eat enough protein: approximately 2 grams per kilogram of body weight per day.

Additionally, you will likely have an advantage if you spread those proteins over three to six meals (‘shots’) per day. You then schedule your training between two of those shots. In that case, it is probably not necessary to consume protein immediately after training.

Do you still value that age-old recommendation and want to play it safe? Then feel free to take a shot of protein (20 to 40 grams) immediately after your workout. As Brad Schoenfeld notes, there are no downsides and possibly even small benefits.

It doesn’t matter that much which proteins you eat, but in terms of timing, ‘fast’ whey protein is a great option.