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If you fail to have protein immediately after your workout, you may as well kiss your gains goodbye. That is what I was told when I started lifting, and what I have been preaching to my clients over the past few years when it comes to the anabolic window and protein intake. Is this still the case, or has current research changed the way we might perceive protein timing? A.J. answers this question from a scientific perspective.

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REFERENCES:

[1] Cribb PJ, Hayes A: Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006, 38: 1918-1925.

[2] Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M: Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J Physiol. 2001, 535: 301-311.

[3] Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR: Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001, 281: E197-206.

[4] Burd NA, Tang JE, Moore DR, Phillips SM: Exercise training and protein metabolism: influences of contraction, protein intake, and sex-based differences. J Appl Physiol. 2009, 106: 1692-1701.

[5] Tipton, K. D., Elliott, T. A., Cree, M. G., Aarsland, A. A., Sanford, A. P., & Wolfe, R. R. (2007). Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. American Journal of Physiology-Endocrinology and Metabolism, 292(1), E71-E76