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Optimal timing of protein intake for building muscle

If you having been training hard in the gym trying to build muscle mass, it’s likely you will have heard that consuming protein immediately after resistance exercise helps support hypertrophy. However, do you know what the ideal amount, and when it should be consumed throughout the whole day to maximise your training gains?

Researchers looked at the most effective pattern of protein intake over a 12-hour period after resistance training (Nutrition and Metabolism, 9:91, 2012). They found that ingesting 20g of protein every 3-hours post training had the most beneficial impact on whole body protein metabolism, and therefore may be the best strategy for anyone looking to increase muscle mass.

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