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/
Hi Ross, before starting any supplements you need to make sure your diet is good. If you want to build a lot of muscle you need to eat well – lots of healthy carbohydrates (fresh fruits, vegetables, pulses, nuts), plus proteins from eggs, poultry, meat and fish. Take a look at the strength section and follow a routine – aim to lift 3 times a week to start with plus do cardio to get fitter. If you find that you are not gaining much muscle consider supplementing with a whey protein shake straight after your weight training sessions. Follow the instructions on the packaging. There is an equation in the article above that provides a way to calculate how much protein you require.
Hello,
I am consuming 4 egg whites in the afternoon with 1 bowl rice ……evening before workout i consume 1 scoop of super pump….post workout i have myofusion within 30 mins after the workout…but still my muscles doesnt look good…i am working out frm 6 months…what may be the reason…?
Are you lifting more? How often do you lift? What is the rest of your diet like?
Hi,
I am 30 year old, 162cm and 65 kg. I just started working out I never done it before and I need to know what protein shake to take to build muscles effectively and lose a bit of extra fat on stomach one more problem I don’t hav enough strength to
Lift weights. Please help!!!
Regards
Hi Nick, before taking a protein shake make sure your whole diet is good – healthy and balanced, protein with each meal etc. As for what type of shake, it does not make a massive difference early on. Most important factors are good eating and lots of exercise.
Hi There, I have heard from quite serious sources that taking proteins shakes, lead to erection/libido issues.
Is this true? I don’t want to venture into things which seem fishy.
Can you please advice?
Hi Ross, I have never heard such a thing, and considering huge number of men that take protein shakes, I would be very surprised if it was true. What was your source of information?
I am a 49 year man who has started weight training, walking and jogging for the past 2 months. Is it advisable to have whey protein at this age or should I stick to natural foods. Will whey protein affect my health.
Hi Milagres, there is nothing unhealthy about whey protein. If you take too much you may have problems, but so long as you follow the instructions on the label you should be fine.
How much whey protien should I drink everyday to help gain weight while working out each day. I way About 128 now. want to be about 155 or so.
Buy some supplement and follow the instructions on the label, or follow the advice above. As a rough guide, take 125g per day.
Hi,
I’ve been working out for a few months with no supplements (just eating more high protein food) and getting decent results. I’m now looking to start on a protein powder but I’m not sure what to choose. I’ve heard good things about Syntha-6. Blend of whey and casein proteins for slow release. Or would I be better off just getting a straight whey protein? Thanks for your time.
Hi Adrian, up to you really, try and see which works best. A mixture may be a good idea. Ideally whey should come straight after the workout. Many people take casein (or just eat a lot of eggs) in the morning for the slow release.
hi,
im 16, around 70 kgs and i go to boarding school, where getting your hands on a good amount of food is hard. i go to the gym around 10 times a week, and do cardio, runs and weights ect. i take a mass gainer during the day usually twice, and whey protein before and after my sessions. just wondering- is this too many sessions a week or is it fine? and also how soon can i expect to see results of muscle gain and weight increase, if ive been on this protein for about a month and a half now?
thanks heaps
caleb
Hi Caleb, sounds like you are taking too much – 4 portions of whey protein a day plus 1 or 2 portions mass gainer – seems a lot. If you are not gaining fat then it should be OK. How often are you strength training? No problem with doing cardio twice a day or 1 cardio and 1 weight training session, just do not burn out too soon.
Hi
Ive been taking PhD pharma whey with low fat milk, twice a day after training and before bed, 50g scoop each time, 37g protein. I also train 6 days per week for 1 hour weights only. Have put on a 14lb of muscle in just over a month. The only problem i have is my stomach, it is rock hard underneath but a flabby bit covering it that i cannot shift no matter how hard i train. Im starting to think its the protein shakes? Any advice?
Thanks
Hi Kane, are you doing any cardio? Run / jog / cycle for 45 minutes each morning. Look at other areas of your diet where you can reduce nutritionally poor foods.
Hi,
I’ve been taking whey protein for quite some time and only found out recently that it will be best taken after a workout. It is possible to eat dinner right after having whey protein after my workout? Will having any meals right after drinking whey protein affect the proteins?
Hi Ben, I am not aware of any issues with taking whey and then having a meal. All the food will be digested and the proteins broken down. Having a meal is a great opportunity to take in some healthy vegetables for additional carbs as well as dietary protein and healthy fats too.
for the last month i have been working very hard in the weightroom. Every school day i work out twice a day, the first time for 45 minutes and the second time for about 45-90 minutes. however, i am seeing no progress at all… in fact,i am getting weaker. at the beginning of the football season i was benching 160, hang cleaning 155, and squating 200. now i am squating 230, which is better, but benching 145 and hanging 135. ive been working extremely hard what am i doing wrong?
Are both of your workouts weight training? If so, then over training could be an issue. Maybe reduce the weight training sessions, split up the workouts, so that you are not performing the same exercises each session. Rest and nutrition is of course absolutely vital. What does your workout plan consist of? 2 1/2 hours a day is a lot for anyone. Also, are you exercising the same way as before? i.e. were you benching 160 for the same number of reps / sets as you are now doing 145, or have you increased total reps?
hi
i am 19 yrs old (boy) my weight is 48 kg nd height is 5.8 inch . actually i am very thin and is there any way to get fat on my body . specially my hand bones aRE VERY thin ( my muscles are of 9 inch only) i want to made my muscles so pls tell me about the ways to get muscles and to gain weight
should i start gyming???
(i lift weight on house)
should i take any protein suppliment??
Hi Sandeep, you need to exercise, lift weights and increase dietary protein intake, as well as supplement, to gain lots of muscle.
Hi!
I am 21, 5’11” @ 280lbs. I want to lose weight and build muscle at the same time. Questions –
1. What kind of whey protein to get?
2. How much whey protein to take?
3. When to take the whey protein and in what form?
4. What other supplements to take?
Thanks!!!
Hi Peter, brand makes little difference. For now focus on getting fitter (cardio) and stronger (weight training). Take a whey protein after weight training, follow the instructions on the label. What is most important is that you reduce total calories and eat a healthy diet. Also, aim to do a minimum of 45 minutes exercise a day.
Hi,
I am 177.8 cms tall and weight at 195 Pounds. I am an eggiterian. Eggs only for the purpose of having some natural intake of proteins. Now i have started HydroBuilder by ON and my training schedule is Intensive and concentrate only on specific muscle group (eg only biceps on one day, only shoulders on other, so on) each day for about 1 hr and 1/2 hr of cardio.
Now I since I am doing specific muscle group and having fast acting protein following the exercise, I am worried i will also gain unwanted weight/fat around the group I am not working on that day? does it work that way? what kind of weight training schedule is recommended if I am taking these supplements?
Does protein or creatine supplement harm my health if I have gall stone and colitis? I have only one serving of protein supplements, can I add 1 serving of Hydrolysed Whey protein?
Thanks,
Kevin
Hi Keven, first I would suggest that you double check with a doctor about the gall stones and colitis. As for body fat, you will gain fat whenever you consume more calories than your body needs. One way to ensure that you get good nutrition without gaining fat is to do a daily cardio workout. Many bodybuilders, especially when preparing for competition, do this. Generally best done on an empty stomach first thing in the morning with the weight training later in the day.
Hi
I am 20 years old my weight is 58 to 29 and i started doing some work last year i took proteine triple X but it reaaly doesn’t work caus i want to gain some extra weight and some extra muscles so in your opinion what is the best type of proteine(s) should i take please specify with the name ?? and when should i take it ??
Thx .
Sorry, cannot specify any brands. Timing is mentioned in the article.
sorry but sould i take proteine full fat or not ??
thx ..
What are your goals Med?
Hi ,
I have two questions.
Q1:) So generally i take chicken in the afternoon and then go for workout at around 6pm..will it be beneficial ? , do i need to change this workout schedule?.What is the right time to eat food like chicken etc.I do not take any protein shakes and do a very medium muscle workout too(light weights).Will this schedule make me gain fat and weight?.i really want to lose some fat and weight.
Qn.2) My running at treadmill is not really helping..i heard walking reduces more fat..how true is it ?!!..
Please respond
Walking and running – same difference, just takes longer to burn fat if you walk. Nothing wrong with working put at 6pm, and unless you need it, a good thing not to take a supplement.
Hi,
I have been training for a while and have just started to train in the morning before work for about 45-60mins. I do 3 days weights and 2-3 days cardio. Is it okay to have a whey protein shake before going to bed and then have a shake 30 mins before training and 30 mins after and then have porridge and nuts when I get to work for breakfast or is this too much.
Thanks
KD
It is OK yes, whether or not it is too much in terms of calories, only your fat levels can tell.
Hi im 15 years old im a girl i actually do alot of exercise about 2 hours per day including jump rope , bike, alot of abdominal workout ( its my main target) taekwondo practice (kicking alot ) a little bit of arm weights and i lift weights with my legs to help gain strengh when kicking and well so other small things. I was gonna try out the whey protein because like i over train myself its hard to recover, but I needed to know if whey tablets are the same as the powder and how many times a day should i take them or if i should take soy protein ? please respond
Hi Michelle, a whey drink should be absorbed quicker and it certainly the most common way to take whey. Soy is good too. However, I think that you would benefit much more from ensuring that your diet is perfect with a good balance of protein, fats and carbohydrates. If you are overtraining then diet should come first, then sleep / rest, and then supplements last.
hi,wow it is great to c u answering so many questions,first of all thanks for taking the time out and secondly for sharing your experience and knowledge with us, well i live in India,i am 38years old and weigh about 102 well i am into weight training for the last two months,i go for work out five days a week Monday -chest shoulder triceps, Tuesday – back biceps, Wednesday – legs, Thursday – again Monday’s routine and Friday – Tuesday’s routine. but now i am not getting motivated, i no longer find myself interested, i have started lifting heavy weights now but i also get very tired after workout and during workout my heart is telling me that i can go on i too know that i can lift more, do more reps but my body just refuse its as if i am losing interest, also i have a stomach like a tyre. i have not started taking any protein yet and i am also planning to take creatine. alot of people are telling me not to take creatine as i am fat and creatine makes you swell so i will look for fat, my goal is to be bulky. Please do advice me as to what to do.
thank you
I suggest that you focus on your lifting for now. Add a daily cardio routine if you have time to help burn off some fat – ideally opposite end of day to the lifting. Reduction in motivation is normal, this is why it is so good to have a strict schedule to follow. Just keep pushing yourself, aiming to get stronger. Protein will aid muscle growth but it may make fat loss harder if you have not overhauled your entire diet.
hi im 17 and weigh about 191lb and i taking a pe class for 35min and a weight lifting class for about 35min during school one after the other. so when should i take protein, after the pe class since im running around,doing cardio or after the weight lifting class since im working out my muscles. Im also thinking about going to my weight lifting class before my pe class so i can lift weights twice a day with cadio exercise from pe in between because the 35 min i get to work out during my weight lifting class doesn’t feel like enough, is this a good idea?
Don’t lift twice a day unless you have a very specific plan. Your weight lifting teacher is the best person to ask about this really as they know you better. As for taking protein, the first step is eating an very well balanced diet. How is your diet?
Hi, I am 17 yr old boy, my weight is around 53kg.
How can I gain weight? How make my body fit? Can I take some powder, gym or both? help me plz and tell me the name of powder also if required.
Hi Atif, before you consider taking any supplements start a gym workout, train 3-5 times a week, follow a weight training plan (see our weight training section for advice). Taking a protein shake without exercising will result in fat accumulation only.
Hi, my names Michael. I’m 16 about 6″2′ and weigh 65kg. I’ve been working out at a local gym for almost 2 months now, 4 days a week for about an hour – an hour and a half. My aim is to gain muscle but I want to stay lean/cut. I currently use ultimate nutritions 100% whey protein as post workout. A cant say i havnt noticed changes because i have, but i do have one question.
My question is; should I be consuming a large number of carbs etc if I want to build muscle whilst keeping it lean/cut or should I be just eating what I normally would and aim to consume more protein?
What would you suggest me to be doing for the needs I have?
Thanks in advanced, Michael.
Yes, you need cards too – but “good” carbs, i.e. a variety of vegetables and some fruits. Carbohydrate is converted to glycogen, and glycogen is what fuels muscles – without it you cannot move. When glycogen levels fall the body breaks down fat and muscle tissue to replenish muscle reserves. This is why endurance athletes consume post-working hydration fluids that contain a lot of sugar. But for bodybuidling, slow release carbs is better to prevent fat accumulation (as you are doing less cardio work).
As for what is best for you, only you can say. Monitor your progress, that includes your lifting, your muscle size and your fat levels. Only by monitoring your own body as you eat, workout and rest can you determine what is best for you. You can read about it all day and take advice online, but that will only ever provide guidance. So, eat more vegetables, carry on with your protein, and monitor. Many bodybuilders do cardio in the morning to burn off excess energy, energy that they need to take in for the nutrition.
Hi
My son is 19 yr. old and 5′-7″ height and would like to gain some extra inches. He is in the army and work out regularly. He ordered L-arganine with l-ornithine tablets to stimulate growth hormone. will it be beneficial?
Is there any side effects on using this and what would be the best time to consume the tablets to get maximum benefits.
Thanks
Catherine
Hi Catherine, generally army nutrition is good so if your son is still going to grow then he will. L-arginine with l-ornithine and amino-acids that will help with muscle growth and repair. I have not been able to find any scientific research to support the idea that any specific nutrition can help people grow taller. All you can do is be healthy, have a varied and healthy diet and take regular exercise, and then you should reach your potential.
HI my name is Gerald i am 5ft 10 and weigh 14 stones, waist 38. I would like to know what is the best gym(cardio) regime to aid loosing the belly fat quickly? I am also looking at bulking up in my arms and would like to know what is the best weight training in helping me bulk up in that region? In addition would purchasing whey protein and taking it regulary as you have stated in your article boost loosing the belly fat / building muscle in my arms?
Thanks
Hi Gerald, taking whey protein will not help you lose your belly, you take it to help build muscle. You need to start doing 45 minutes of cardio a day and also working your arms with tricep extensions and bicep curls. For a more complete workout see Full Body Weight Training Workout Split Over 3 Sessions. If you take in more food + whey than your body needs you will gain fat.
I am 27 yrs old , 69.5kgs….i am working out hard by taking personal training from past 4 months…my problem is…my muscle pumps up only during the workout and the next day it wont ???? i am having isopure, creatine and fibres as supplements postworkout that is around 9 30 PM …what may be the reason behind this …please help me out?