Protein Timing For Maximum Muscle Growth And Repair

Fitness instructor holding a protein shake
Drink Protein Shakes After Weight Training

Proper protein timing is an important part of your health and fitness regime. If you fail to consume enough protein at the right times throughout the day then you may make smaller performance gains than expected. Also you risk over training as you may not be giving your body the fuel to repair, rebuild and replenish muscles after exercise.

Does protein build muscle? Yes, protein is essential for muscle growth and repair. Although fat and carbohydrates are also required for muscle function, it is the protein that builds muscle tissue. However, protein is not stored effectively in the human body, so if it is not used it is expelled as waste relatively quickly. This is why regular protein intake is required.

How Much Protein To Build Muscle?

How much protein your body needs, and how much to build muscle, are two different things. The amount of protein you need to consume is something that is often debated in bodybuilding and athletics forums. Some people calculate the daily protein requirements based on your lean body weight, others on your total body weight. Some just suggest a very high amount, taking the approach that if your body does not use it, it will expel it anyway.

Protein Calculator For Muscle Gain

The protein equation:

  • Daily Protein Requirement = Lean Mass Weight x 2.75 / 1000

Lean mass is your total weight in kg minus your body fat.

To estimate your body fat use this equation:

  • For men, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 16.2
  • For women, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 5.4

So, lets assume that you are overweight but wanting to build muscle and get fit. You need to determine how much protein you need so that you can cut your calories and reduce carbohydrate intake as much as possible without impairing muscle growth.

Example male: 35 years old, weighs 95kg, 175cm tall. Calculation is broken down into parts to make it easier to follow:

Body fat % = (1.20 x 31) + (0.23 x 35) – 16.2

= 37.2 + 8.05 – 16.2

= 29.05% body fat

So the daily protein requirement is:

(95 – (0.2905 x 95)) x 2.75

= (95 – 27.5975) x 2.75

= 185.35

So this adult male would need to consume 185 grams of protein per day as part of their muscle-building diet. This protein can come from any source, so long as it is available when needed.

An alternative protein equation

Of course, you may not wish to do the above calculation. One popular way of calculating protein intake is to use this equation:

  • Daily protein requirement (g) = Your body weight in pounds.

So in the above example, the 95kg male weighs about 209 pounds, so the daily requirement would be 209 grams. This actually gives them more protein per day. As this equation does not take into account body fat it may result in more protein than is required being eaten.

A more sensible equation using the metric system would be:

  • Daily protein requirement (g) = Weight in kg x 2

So the example male would aim to eat 190g of protein per day, which is very close to the amount calculated using the estimated body fat figures.

Some bodybuilding coaches recommend doubling this figure. However, too much protein will lead to increased body fat if you do not burn the excess calories off that come with the additional protein.

The Best Time To Eat Protein For Max Muscle Growth

You need to eat protein before or after workout to build muscle. Protein timing is as much an art as a science. However, the key rules are:

  • Start the day with protein. Your body is in a catabolic state when you wake up and therefore you are at risk of breaking down muscle tissue for energy. So a quick protein boost helps you to change your metabolism to burn fat instead. Whey protein is best in the morning.
  • Eat more protein as snacks in between your meals. Casein protein is a good choice throughout the day because it is a slow release protein which means protein will remain in your blood longer to keep replenishing muscle supplies.
  • Protein after your workout. Most people are in agreement that this is the most important time to consume protein. Research has shown that protein should be consumed within 30 minutes of exercise for maximum benefit. The best way to take this protein is as a shake. Whey protein is an excellent choice. There are also some benefits of whey protein before bed, although many take a slower release casein protein before bed.
  • More protein before bed. As you will ideally be sleeping for at least 8 hours to give your body every chance to recover and rebuild, you need to stock up on protein before you sleep. A late night shake is a good idea here.

Best Time To Drink Protein?

The best time for whey protein is really before your workout. Whey protein breaks down quickly (digested) so sends protein to your muscles within 30-60 minutes – so drinking whey 30 minutes before a workout is ideal. Some people take half a whey protein shake half an hour before their workout, and the other half afterwards – this guarantees maximum protein for rebuild.

The best time for casein is either after your workout or before yo go to bed. Casein is the
best night protein because it breaks down slower so the protein is transported to your muscles over an 8 hour period while you sleep.

Weight training without eating – how important is protein?

While eating plenty of protein at the right time will help to maximise your gains, you can still build strong, lean muscle when on a normal diet. People were getting fit and lean years before sports nutrition was understood.

Rebuild protein is vital when training hard though, so you cannot expect to win bodybuilding contests or athletics competitions if you do not concentrate on your diet too, but you can certainly get in great shape. Many people get fit big though weight training and a relatively normal diet.

Best Sources Of Dietary Protein

Ideally you should get as much of your protein as possible from healthy dietary sources. One of the pitfalls of attempting to get all your protein from your usual diet is that you start to consume food that is also high in saturated fat and salt. Processed and fried meats should be avoided, so do not eat more hot dogs and salami to get that protein. Here we list some good protein sources:

Whey and Casein protein Supplements

There are many protein shakes on the market, read the reviews to chose one and then read the labels on each to learn how to use them properly.

Really the key is to eat well-balanced micro-meals throughout the day. Do not neglect your carbohydrates and fats while in the search for more protein, as these are both essential for healthy growth too. Muscles use glycogen for fuel, and the only source of this is from carbohydrate. However, to maintain a healthy diet consume low GI carbohydrates. Fresh salads with your protein choice are an excellent way to eat a balanced diet.

Possibly the most important thing to remember is to test and analyse results. If you start putting on too much weight or you hit a plateau with your training, then look at your diet again to check that you are not eating too much of the wrong type of food.

Are Protein Supplements Safe and Healthy?

Whether or not too much protein is harmful is also often debated. Many people speculate that it leads to kidney problems, whereas many bodybuilding coaches say that they have never seen or heard of such problems. Some dietitians do believe that many bodybuilders and athletes consume far more protein than they really need and do put themselves at greater risk of heart disease in later life.

Some people believe that increasing protein consumption is not without health risks. While many bodybuilders and nutritionists believe that increasing protein consumption is risk free, leading dieticians have stated that there is a link between excess protein intake and chronic illness. What are the health risks associated with excess protein intake?

The British Dietetic Association (BDA) stated in September 2012 that increasing protein intake can lead to short term problems such as nausea and longer term, and more serious conditions, such as kidney and liver damage (Reported on BBC Newsbeat). However, the BBC have not actually referenced the research so we cannot delve deeper into this new statement from the BDA, and there is nothing currently (Sept. 2012) on the BDA website concerning this stance.

Protein supplement manufacturers have responded to this health warning by stating that on average there is only one case per year. The improvements in fitness and internal health that result from improved fitness far outweigh the risks associated with taking extra protein to build more muscle.

The British Department of Health suggests that you do not exceed double the recommended daily intake of protein, which is 55.5 g for men and 45 g for women. So, men should not consume more than 111 grams per day, and women should limit themselves to 90 grams per day. This is around half of the recommendations above for calculating protein intake.

This is still a hotly debated topic. Athletes and bodybuilders are demanding proof that protein is bad – empirical evidence, cohort studies etc. At the moment the research has only shown that protein is not dangerous to health.

One of the most recently published books on this topic, Dietary Protein and Resistance Exercise, also concluded that there was no obvious health risk for strength athletes on high protein diets. The editor of the book, Lonnie M Lowery, also published in 2009 a paper on dietary protein safety and concluded that;

Various researchers have observed the disconnectedness between scientific evidence and public education regarding protein. The lack of population-specific data on athletes and the equivocal nature of existing data on non-athletes (e.g. elderly and even chronic kidney disease patients, beyond the scope of this review) bring into question why there is a “widely held belief that increased protein intake results in calcium wasting” or why “Media releases often conclude that “too much protein stresses the kidney”. Lonnie M Lowery and Lorena Devia, 2009.

The Science of Protein and Muscle Development

This paper discusses protein synthesis, muscle protein breakdown and how diet helps to maintain a balance. It explains the importance of carbohydrates in reducing the breakdown of muscle protein post workout.

This study looked specifically at the effect of whey protein and casein protein on muscle growth after weight training. The study compared 23 people who took either whey protein, casein protein and a placebo. Drinks were consumed 1 hour after performing leg extension exercises. This research found that whey and casein actually had a very similar affect on muscle growth – a conclusion which conflicts with the argument that whey is always best after exercise as it breaks down quicker.

This research specifically looked at the timing of protein supplementation and found that in elderly men it is better to take a protein supplement soon after exercise.

  • “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans” by B Esmarck, J L Andersen*, S Olsen, E A Richter, M Mizuno and M Kjær. The Journal of Physiology, August 15, 2001, 535, 301-311.

A booklet that looks specifically at the role of protein and resistance exercise, and includes reviews of past research into the possible health risks.

  • “Dietary Protein and Resistance Exercise” by Lonnie Michael Lowery, Jose Antonio. Publication Date: April 25, 2012 | ISBN-10: 1439844569.

The paper by Lonnie M Lowery and Lorena Devia which examines the relationship of protein and health, and mentions how the media continues to claim that increased protein causes kidney problems even though there is no scientific evidence to support this.

  • “Dietary protein safety and resistance exercise: what do we really know?” by Lonnie M Lowery and Lorena Devia. Journal of the International Society of Sports Nutrition. 2009; 6: 3. Article printed in full: www.ncbi.nlm.nih.gov/pmc/articles/PMC2631482/

482 Comments on “Protein Timing For Maximum Muscle Growth And Repair

  1. MotleyHealth says:

    Hi Ian. The best simple approach is a casein shake in the morning and then a whey shake immediately after your workout. whey digests quickly, so you want to be taking it within the hour after your weight training to ensure it it hitting the muscles. Casein is slower to digest, so good to have in the morning. Also, ensure you are eating more – more protein, and more carbohydrates such as vegetables, pulses, fruits. Get a good variety of food inside. If cardio fitness is not a priority at the moment then may be a good idea to cut back on the cardio while you are focusing on muscle.

  2. This article is total bullshit. According to the formula above:

    Daily protein requirement (g) = Weight in kg x 2

    a 200 Lb (90kg) man would need to consume 180 grams (g) of protein. However, later, under “risks” it states that, in order to avoid health risk, men should limit themselves to 111 grams per day.

    Have we become a brainless nation? Does anyone do the math anymore? Yeah, sure, get published, get elected, get the clicks — that’s all that matters. Congratulations, we are approaching idiocracy fast.

  3. MotleyHealth says:

    What the Department of Health recommends is not the same as what bodybuilders recommend. If you wish to build more muscle you need more protein, but if you wish to optimise health, then maybe listen to the DoH. There are two sides to every coin.

  4. This is a helpful article, thanks for putting it together. I feel pretty comfortable with the science of protein synthesis and how much / when to consume protein in my day. However, I was interested in what your opinion is on the following topic. As I am sure you are aware, there is an ongoing debate regarding eating before bed. I have an exercise science back ground and I am aware of alot of the literature that supports the notion of going to bed hungry. The idea that as we sleep, if our bodies are in short supply of glycogen, we will burn fat (as opposed to amino acids / peptides). The energy requirement to support a body at rest is low enough that the body can break down the large molecules of fat that we have stored. This is what I have always believed and been trained to believe. However, I am seeing a growing trend in the idea of consuming caesin protein before bed to provide an energy source for our bodies to break down as we sleep. Here, proponents argue that as we sleep our bodies are burning amino acids (muscle).

    What is your take? I find that as I am attempting to build mass I am exceeeding daily caloric need based on my Basal Metabolic rates. I feel as though I am putting on a bit of belly fat. This supports my desire to burn fat at night, am I doing so by going to bed hungry? Or am I comprimising my mass building. I am looking for a balance. I am not a body builder so I am not after extreme muscle growth… Thoughts?

    Thanks in advance

  5. MotleyHealth says:

    Hi Tim, if you goal is to build muscle then more protein, and a slow release form such as casein before bed, is probably a good option. If you are developing a little extra fat then increasing your cardio may be the solution. If your muscles are not getting enough protein they will not grow (enough) anyway so your first goal will be harder to reach. What you need to do though is measure everything you consume so that you can then make changes if needed. Maybe you do not need a whole portion of casein before bed – a half portion may be enough to keep your muscles happy without resulting in too much fat gain. Also consider whey isolates after workouts – less sugar will keep the insulin levels down and reduce fat accumulation.

  6. Hi,
    I started consuming Protein shake week before. I take 3-4 times in a week soon after a 40 mins work out. i am 183cm tall and weight around 65 Kg. i am taking around 150-160 grams of protein powder as per the calculation mentioned above. I need suggestion what i can do better. i am active guy working 6 days. do reply me thanks

  7. MotleyHealth says:

    Hi Rick, how long have you been working out? I assume you are looking to build more muscle. Has your weight training already progressed, i.e. you are lifting more (more reps, more weigh)? You do need to make sure the rest of your diet is good too – plenty of fruits, vegetables, pulses lean meats, eggs etc. The protein supplements are just that – supplements.

  8. adnan ashraf says:

    my name is Adnan my age is 20. I want to make my body. My weight is 47kg. Which supplement is best for me? I wish me weight gain up to 65kg. Please advice me which supplement I used, tell me a name, according to me I want used Total Gainer, High Carb, Protein & Calorie this supplement best for me tell me please.

  9. MotleyHealth says:

    Hi Adnan, before taking supplements you might need to increase food intake. Eat more proteins (eggs are great if you are vegetarian) and also eat plenty of fresh vegetables and fruits. For supplements take whey protein straight after your weight training workouts (whey is digested fast) and also consider taking a casein supplement before bed or at breakfast. Keep lifting.

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  12. Okay so i just started to drink the syntha-6 protein shake a few weeks ago, after my workout ofc. So my after workout meal is 1 slice of bread, 1 boiled egg and lettuce and tomato. Im trying to loose fat btw. So i got a question, should i still eat protein beside my protein shake?

  13. MotleyHealth says:

    Yes, protein should still be in your diet. Remember, this is a supplement, not a replacement.

  14. Baushim phom says:

    Hi..m james,here i want to ask is it it its save to drink protein before sleep??

  15. MotleyHealth says:

    Yes it is. Casein is best, it acts slower so better before sleeping.

  16. Hi just a quick question

    I am 21 year old male, I weigh 74kg and I’m 5″11 (178cm).

    I am looking to tone-up and gain lean muscle.
    From Monday, I will be strenght train 3 times a week (working on all muscles) and cardio at gym 1-2 days a week. I also walk atleast 30mins a day, 5 days a week (to and from university)

    My meals plan will be the following:
    Calories: 1500
    Protein: 120g-150g
    Carbs: 100-120g
    Fat: 40-50g

    My question is are the above meal figures enough, too less or too much?

    Also on the days where the only exercise I am doing is walking or the days where I am doing no exercise, do I decrease my calories, protein, carbs and fat intake or do I keep it the same as workout and high intensity cardio days?
    Thanks

  17. MotleyHealth says:

    Hi Bilal, That looks OK. The key is to monitor your personal results and tweak it a little. Fewer calories on rest days is vital for cutting, but keep that protein coming in to help muscle growth.

  18. Hi. I’m wondering should I have casein before bed on lifting days only? Thanks for your help.

  19. MotleyHealth says:

    Hi Maz, because casein is a slow release protein it is best to use as a way to keep your protein levels topped up all the time. For this reason, you should take on non-lifting days. Our muscles grow for several days following a workout and if you are combining cardio and strength training you do not want to risk depleting protein supplies – this will slow muscle growth.

  20. Hi
    I am 41 year old and started gym about 45 days ago, my current weight is 90 kg and Height is 178 cms, I am spending around 2 hours on the gym on an average 5 days a week and do followings
    Cardio 30 minutes (10/20 minutes trade mill & 10/20 minutes cross trainer = calories burn 220)
    Combination of strength and weight training in drop weight format of 30 repetition of 3 sets each exercise at least 4 of such workout with 3 different exercise

    I take Nutritech protin once in morning and once post exercise mixed with glutamine

    Only fruit / salad / soup in dinner, normal breakfast and lunch

    The problem is no reduction in weight but seems inch loss and body ache throughout the day and cramps during cardio

    Please if you can advice

  21. MotleyHealth says:

    Hi Aniruddh, what do you mean by inch loss? If you are slimmer you are losing weight. As you get fitter you will grow more muscle and this will help balance your weight. Just keep at it and keep measuring those inches.

  22. Hi,I m 17 year n 67 kg and just started amway nutrilite protien n take 45 gm protien via natural source and 45 gm protien via amway shakes approx 90 gm per day. Is this much is sufficient for me for maximum gains.??

  23. MotleyHealth says:

    Hi Harmehar, did you use any of the above equations? Are you weight training?

  24. Hi ! I’m 19 this year weighing 75kg constantly, and wants to gain more muscle mass and to increase in weight, I’m taking mass gainers now, but I wonder if I’ve to take it everyday as in specifically for the days which is the days that I rest, no workouts?if I have to, do I just take half a serving of mass gain or do I take the full amount?

  25. MotleyHealth says:

    Hi Sam, as a general rule you should take a fast acting / digesting protein after your workouts, which is whey, and then slower digesting protein at other times. If you take a daily protein it would make sense to take casein. Get more protein in your diet too, eat plenty of chicken, fish and beans. Snack on nuts, egg lots of eggs too. For weight gain, you need more food as well as protein supplements. Monitor fat levels carefully to avoid overeating.

  26. hi!i m 25 years old,weighing 53 kg.i wanna to gain weight.so shall i take whey protien after workout and before going to sleep??
    and how should i gain more weight???plz rply me

  27. MotleyHealth says:

    Hi Imran, whey after workout, then casein before bed.

  28. Mulis edris says:

    Hi my name is Mulis from Ethiopia,
    I starting using protien powder(body grow powder) with exercise , so by how many day I see my body change?

  29. MotleyHealth says:

    Hi Mulis, are you lifting weights a few times a week?

  30. harshavardhan says:

    hi,
    My age is 22 and weight 45 only. I want to build my body weight. please give me proper advise. Can i take proteinx before bed also. nd which is better whey protein or proteinx ?

  31. MotleyHealth says:

    Hi Harshavardhan, you need to EAT MORE and LIFT MORE to grow. No idea about the protein supp that you mention – go for a well known brand instead. Whey after workout.

  32. Muyiwa bush says:

    Good tips.

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