Overall dietary protein ingestion may be more important than the timing of protein ingestion around exercise to optimise muscular adaptations. A recent review of all existing research was published in the Journal of the International Society of Sports Nutrition and found that overall protein intake was more important than the timing of protein ingestion in and around exercise, when assessing strength and muscle growth.
Protein ingestion within 60 minutes of finishing a gym session is a common strategy for increasing muscle repair and enhancing muscle growth. Whilst this strategy may now be cast in doubt, it may still be a useful message to continue using with athletes who struggle to ingest a sufficient amount of protein throughout the day. Individuals should aim to include a source of protein (e.g. meat, poultry, fish, milk, dairy, nuts, seeds, legumes, tofu, quorn) with every meal, including snacks. A portion of protein is 10-25g.