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.
- “Exercise, protein metabolism, and muscle growth” by Tipton KD, Wolfe RR. Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32.
- “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise” by Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; Sanford, Arthur P.; Wolfe, Robert R. Medicine & Science in Sports & Exercise: December 2004 – Volume 36 – Issue 12 – pp 2073-2081
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/
I have only 25 percent use in one kidney so am trying to find safe foods to eat. I’m trying to stay low on the protein. Thank you for your suggestions and information. What foods can I eat to keep protein down?
Hi Mayona, really you should try to speak to a dietician. Maybe the doctor that dealt with your kidney condition can give you some advice.
But, to keep protein down, just eat less of it. More vegetables, salad, fruits. Basically, a more vegetarian diet.
I am so much interested in building my muscles,i have already started my work out in gym, I have something to ask, your response will encourage me.
As my height is 172, is there any exercise to help me for height growth?
I have taken protein powder to help me in building muscles when is the right time to eat? (if it is once a day)
I have also taken a creatine powder to help me in the process, when should I have creatine? (if it is once a day)
thanx and regards
Hi NEhsan,
Regarding growing taller, exercise cannot help, it is a genetic thing. If you are still growing then a very healthy balanced diet will help you reach your potential, but nothing will help you gain extra height. Sleep helps when growing too!
Wrt the supplements, protein is best consumed within 30 minutes of finishing exercise, I think the same is generally true for creatine, although some people prefer to take it in the morning. Timing for creatine seems less important according the the research I have read.
Been using the protein powder for sometimes but always after the workout. Currently I’m doing both means Cardio and Muscle building. What will be the recommended interval time to consume protein powder? Some say before workout a serving and after workout a serving and some even says every eight hours?
The protein drink should be drunk within 30 minutes of finishing your exercise. This ensures that the muscles are supplied with the proteins and amino acids to help rebuild and repair. If you are also taking energy shakes that contain carbohydrate to help replenish glycogen reserves then these should be taken before the exercise. Some people drink them throughout the day as a way to maintain protein and glycogen levels. It really depends how hard you are working out. You can only utilize 30g of protein at any one time.
In addition to taking the supplements it will help if you consume micro meals every few hours that area also high in protein. Cottage cheese is a popular choice!
Hi my name is Mahyar, as I know each person must eat 100 gram Protein per a day, but thy way you are telling us, if we use protein same of your advices, can be more than 100 gram, and thats not good for health,Most protein will comes from foods, and during a day by eating foods our body will gets the protein, but the best time to use for gym I think is before train and also after train, One spoon of protein must be mix with milk and you should shake well and then drink, and the same you can use after train.
Hi Mahyar, the amount of protein that a person needs to dependent on how big they are, and specifically their muscle mass. A small person will require less than a very large person that has been training / bodybuilding for a long time. Protein certainly does come from food, but the food will also contain carbohydrates and fats. If you are controlling your calories to ensure that you do not put on any body fat, then you need to take a protein supplement instead of eating more meat and eggs.
Hi, I have just started working out towards my muscles. I’m 29 6′ 185 lbs. I am thinking about to use the protein but not sure which and what time should I take protein because I work out 2 hours b4 I sleep. Please give me advice.
Start with a whey protein shake within 30 minutes of finishing your workout. Avoid ones that have extra fat, carbohydrate and lactose added, go for “pure whey” or “100% whey” varieties.
Hi i hv started workout just 1 month back. I am 25 years and 85 KG. I am taking quanto whey protein . How much should i consume in a day. I go to GYM for 1 hr
Based on the most basic calculation you should consume about 170g of protein per day, so once you have worked out how much you are getting from your diet, make up the rest with the shake. Have one shake after your workout.
how often a day should i eat micro meals to get as many proteins as possible? Every 4th, 3rd or 2nd hour?
Im training hard, 12 hours a week.
Every 3 to 4 hours. If you find that you are feeling hungry then it is probably time for a protein snack. If you are not hungry after 4 hours then you are probably eating too much.
Thanks, that helped alot =)
I have another question, if i some day decide that i have the size that i want, can i then stop eating every 3rd to 4th hour and focus on the breakfast, after training shake & before bed meal and still have the same size?
Maybe, that depends. To maintain your size you need to keep working. How hard you work depends on how big you want to be. Muscle starts to waste pretty quickly really, so you may still need to work pretty hard just for maintenance, and that may require micro meals to keep protein levels high enough. But, you maybe OK with an eggy breakfast and a big tuna salad and the odd protein shake thrown in for good measure.
I’m currently going to gym in the morning around 7am. Is it advisable to consume the protein shake 30 mins before my workout (i.e 6.30 in the morning after I wake up) and then consume another one after one hour of workout. Is it effective to consume 2 portions protein powder within a short span of time i.e 2 hours? thanks.
Yes, it is probably worthwhile trying. You need something before your workout.
Do I need as much protein on rest days as on workout days? And when is the best time to take protein on rest days?
Yes, do that same on rest days, although the post workout shake is not required. Remember that you grow when you are resting.
I would like to start by saying I think it is great that you reply to questions and that you are not endorsing any thing on your site, it is very refreshing. I have recently lost around 50 lbs and am finding the need to change my diet and training because I am platauing. Would increasing the amount of protien I eat be beneficial? And I am worried about packing on pounds by eating at bed time. In a book I read they said nuts are best but I have only heard how fattening they are. I dont know which is true…?!?!
I have been doing gym for last 6 months in the evening about 6 pm and now I have bought optimum whey gold 100% as suggested by my trainer. I have also bought anabol tablets (5 mg) but I don’t know how to take these things. I want a lean muscular body so please tell me what is the right way and time to take these supplements. I am 19 years old and about 70kg of weight?
Prashant, for the protein follow the advice here. We cannot give you any guidance on the other stuff. Didn’t your trainer give you instructions?
HI sir, m raj m 28yr old weighing only 58kg and ht is 175cm started gym just 4days back not yet started the muscle programme. want to increase my wt also and build good physique pls help me in taking the right protein supplement and building…
For now just workout hard and take a small protein supplement within 30 minutes of your weight training workout. Eat plenty of proteins in your diet too, plus lots of healthy and nutritious vegetables, pulses and fruits.
Another question, should you take protein the same way on a rest day as you would when youre training or should you reduce it, thanks
Well, that depends. You should not take your post workout protein shake. If you have done a massive session the previous day then your muscles will need that extra protein, but a casein protein that is digested slower would be better to ensure you have a steady flow of proteins to your muscles. A healthy diet full of a variety of proteins will probably suffice in most cases.
Aravind, the protein your friend is eating is likely to be helping. Genetics plays a role too, he may just have the type of genetics that helps build muscle. The obvious thing to try is take a protein supplement and see if you experience new growth. I am not sure if a family history of vegetarianism will make your genetic makeup vastly different, it could just be that your diet is lacking in proteins. Animal proteins are generally considered to be best for helping build muscle.
You may find this articles interesting: Do You Need Protein Powder / Protein Shakes to Build Muscle?
Am wondering why you didn’t reply Jen ironically :)
Btw, being a strict vegetarian since birth I analysed recently the kind of Indian veg diet I have been having is very poor in protein. Not even 20% of what you have recommended. Almost all of it being milk protein.
Recently I have taken up bodybuilding and started consuming around 120 grams of protein a day including whey, milk and egg. What I found was between my partner ( who’s a meat eater since birth) and I, he seems to stack on muscle mass very easily. Both of us are same age, weight / height profile and started out together. In fact in terms of stamina I could outrun in him at college races and beat him at arm wrestling like just a few months ago. But not now!
Do you think the protein intake makes a difference? Am sure he has more protein than me on a weekly basis. Also I have a gut feeling his muscles could be engineered different given his good protein intake since childhood or may I’ve just genetically different.
Could this be true? I come from a family lineage (a caste) that turned vegetarian a couple of thousand years ago!
Lol. Sorry Jen.
Ok. Jen, if you start eating more protein you need to be aware of how much additional energy there is in protein and ideally compensate for this by reducing the amount of carbohydrate you are eating.
Nuts do have fat, but it is healthy so keep eating those nuts.
You may benefit from changing your workout if you have not done so already. Whenever you hit a plateau something has to change – either diet or exercise, or sometimes both.
Keep up the good work, 50 pounds is an excellent achievement.
Egg protein is different but still very good. Is animal protein better than plant protein? There appears to be a lot of debate about this. I think the key is to get enough protein, regardless of the source. It may not be so much that you friend is getting better protein, but that he just gets more. This article on protein from a vegan perspective: http://www.vrg.org/nutrition/protein.htm
Hey, that’s really nice of you to answer everyones’ questions in detail. Wish you good success with this site.
Yea, probably animal protein is lacking in my diet. Is egg protein equivalent to say chicken? Because I can take eggs or a supplement from eggs. Wonder if there are meat powder supplements?
hi ive started boxing and need to lose a bit of fat not much about 10 pounds but tone up at the same time so i was wondering how and when to take protein drinks and which ones as i train 4 nights from 5.30 till 7.30. thanks
You should just take a whey protein shake after your workout. Cut out all junk, bread, pasta, rice. Eat nutritious vegetables, fruits etc. in salads and a lot of lean protein like chicken. Eggs for breakfast, fish. Also do some complimentary weight training, you want to get strong as well as lower your weight.
Hi I’ve been going to the gym for over a year, I’ve put on 2 stone now I’m 10 stone. I take protein shakes before I go gym and after workout, but recently I haven’t been gaining any muscle, I’m trying to get big thighs and big bum.do you know what I can do to get that? I need your help. Is it okay if I go to the gym in the mornings? Will I lose muscle? I’ve been told that it’s better to go in the evenings?
What exercises are you doing? You should be doing squats, and aiming to increase the amount you lift, if you want bigger thighs and glutes. Make sure your diet is good too, there is more to a bodybuilding diet plan than just protein shakes. The food you eat is more important than the supplements you take.
As for the time of day, it makes no difference really. So long as you are well rested and well nourished you muscles will grow. Do you get 8 hours sleep each night? Are you eating plenty of proteins (meat, poultry, fish, eggs) and healthy carbs (green leaves, pulses)?
Hello my name is Nick, I am 17 years old and a lot like everyone else I consume some type of whey protein. I don’t get down to specifics. I just buy it at my local Walmart. does that truly affect the results in the end, or is it only for those who are worried about carbs and fat??
I also should mention that i work out almost everyday at 8pm. Some nights i feel lazy and don’t workout but my 2nd period in school is ‘Weight Training & Conditioning’ so the night i DO workout at home, is that bad? Can that cause over strain..? do I need to consume more due to 2 work out sessions? (i.e. 1 hour apiece)
Lastly how much? I am 128.8 Lbs , and 5″5. I do not know how to do your calculations so it would be MOST appreciated if you could calculate that for me.. or from personal knowledge, whichever. I just saw that TOO MUCH can cause kidney problems and/or heart disease? I consume ‘2 heaping scoops’ (52g) of protein after ONE workout session (normally the one at home) is this TOO much?
Thanks!
-Nick
Hi Nick. 52g is not too much. Do not worry about “kidney problems and/or heart disease”, 50G is not going to causes a problem. You should aim for around 128g or protein a day, so that is your 52g from supplements plus 76g from diet.
The dietary proteins are most important, so eat a varied diet with lean meats, eggs, poultry, fish, seasfood, pulses and nuts. Also eat good carbs, like leafy salads, low GI vegetables. Cut out the bread, pasta, white rice – you want your carb sources to provide as many nutrients as possible.
How are the school Weight Training & Conditioning classes structured? Is the teacher approachable? I am sure that the PE teacher can provide you with some useful advice on training outside of class, nutrition etc.
ok thanks for the info about gram dosages!
My classes are structured as follows:
Mon– Bench Press / upper body aux. lifts
Tues– Military Press / upper body aux. lifts
Weds– Swat / lower body aux. lifts
Thurs– Power Clean & Press / lower body aux. lifts
Fri– Free Day (I generally focus on upper body in my workouts so i Bench Press again.)
And protein supplements AREN’T enough protein sources right..? you need natural consumption of meats, egg, vegetables, etc?
That is correct Nick, the keyword is “supplement”. They are there to give you a little extra, not to replace dietary protein sources.
Take a look at what diet the top bodybuilders eat. Lots of food.
Supplements are useful when you absolutely have to have extra protein but want to keep calories and carbohydrates to a minimum. But if you are training everyday then you need plenty of health carbohydrates as well as protein.
Ok, Thank You MotleyHealth Team! ;)
if i have any other questions and/or concerns, i will come here because this is a professional site and a lot of questions have been answers with great information ! ! !
Thanks!
-Nick
im 15 and still growing i want to improve my sterngth what should i do and would protien help and do you take it within 30 minutes of finishing.
Hi Steele, at 15 you can perform bodyweight exercises and most weight training exercises. Do not do heavy squats or deadlifts, or anything that puts a lot of pressure on the spine, as this may still be developing. Bodyweight exercises will help build muscle. Protein within 30 minutes of exercising is recommended, make sure it is whey protein as this releases fastest.
I am 55 and trying to get in shape. Due to my age is there a different rule with the protein sups?
Not really a different rule, just be aware that at the moment you probably require less energy than a guy in his 20’s that is working out, so remember that keeping calories low is important, especially if you are having protein shakes. Try to compensate for the shake by eating less “empty carbs”, like bread, pasta or rice. Ideally only eat vegetables, fruits and pulses which are nutritious and avoid bread, rice and pasta altogether.
I would add that the amount of protein needed is also dependent on the type of exercise one primarily does.
aerobic exercise has a lower protein need than strength training.
Id also add that studies generally use 0.6 to 0.9 grams per pound.
Wow, what a great website, kudos to you.
After losing 35 pds and getting my BMI to 22 I now want to build some muscle. I have been going to the gym for 3 months as part of my weight reduction program and would now like to change focus from losing weight to gaining muscle. I have done some research on the net about the importance of adequate protein intake to build muscle and have just purchased my first protein supplement powder. I’m was planning to have the supplement each morning with breakfast, and also after each workout (3 times per week). Should I also be having the protein supplement before I go to bed each night as I’ve read muscle regeneration is optimal during sleep.
Hi Andrew, you could do well to take another supplement before bed. One of the most important, and often neglected, factors of bodybuilding is sleep. You probably want to aim for a minimum of 8 hours a night, but may do well to get 9 hours if possible.
sir,i dont take any supplements but i eat 12egg whites a day.6egg when i get up in the morning and 6egg after workout.. I eat dalia…. I take channas before workout and i eat 4 bowl of dal and 5 chapatis a day is this diet sufficient for me??? I have taken whey protein few days back but I want to know along with protein is it necessary to take l-glutamine, creatine for good results??please help. thanking u
Hi Rampal, your diet sounds like it could be OK. The 12 egg whites will provide you with a good source of protein. Depending on the amount of dalia, cahnna and chapatis you eat, you should be OK. Try to limit portion size so that you are not consuming too many calories. Some protein supplements will contain some l-glutamine also. Creatine can be useful, however you should see how you get on with whey protein to start with.