Key Takeaways
- Protein timing myths are everywhere, but science says it’s really about how much protein you eat, not when you eat it.
- Still wondering: does protein timing matter? Not nearly as much as hitting your total protein for the day.
- Protein timing for muscle growth isn’t the magic bullet people think — total daily intake gets the job done.
Why You Might Be Overthinking Your Post-Workout Routine
How many times have you seen someone rush to slam a protein shake the second they finish their last set? Maybe you’ve done it yourself. I know I have. We’ve been told for years that this is the key to muscle growth — part of those persistent protein timing myths that just won’t die.
But here’s the thing: new research is flipping that idea on its head. A recent study, “Does Protein Ingestion Timing Affect Exercise-Induced Adaptations?” by Casuso and Goossens (2025), published in Nutrients, shows that when it comes to protein timing vs total intake, total intake wins.1 Hands down.
If you’re serious about your gains, this study makes it crystal clear: stop sweating the clock and start focusing on how much protein you’re getting throughout the day. That’s what really drives muscle growth.
What the Science Really Says About Building Muscle
Let’s be honest — the fitness world loves debating this stuff. Does protein timing matter? The answer’s getting clearer with every new study: not really.
One of the most important takeaways from Schöenfeld et al. (2013) is that lifters need around 1.6 grams of protein per kilogram of body weight daily (0.72 grams per pound). That’s what maximizes muscle protein synthesis.2 If you’re already hitting that, whether you chug a shake before or after your workout, barely moves the needle.
There’s more proof. Apweiler et al. (2018) showed that matching total protein intake makes timing irrelevant when it comes to recovery and adaptation.3 Same goes for Joy et al. (2018) — they found no major difference in muscle gains whether you have protein around your workout or not.4 It’s just more evidence that total intake matters most.
The International Society of Sports Nutrition even spelled it out: while peri-workout nutrition might offer a tiny edge, protein timing myths don’t hold up next to consistent, adequate intake.5 Trommelen and Loon (2016) back this up too — spreading protein evenly through your meals supports muscle growth better than stressing about timing.6
Even nighttime protein strategies, like those covered by Snijders et al. (2019), show some short-term benefits but don’t outperform simply hitting your daily numbers.7 It’s all pointing in the same direction.
What Does the Latest Research Say About Protein Timing vs Total Intake?
Now, let’s dig into the latest findings. Casuso and Goossens (2025) analyzed a bunch of randomized controlled trials, looking at people who took protein either before or after workouts over periods ranging from six to sixteen weeks.
What did they find? Pretty much what you’d expect based on everything we’ve just talked about.
Upper Body Strength: No difference at all. Whether people took protein before or after training, their chest press gains were the same.
Lower Body Strength: A slight edge for taking protein before workouts when it came to leg strength, but honestly? The data’s thin. Not enough to rewrite the rulebook.
Lean Muscle Mass: No surprises here. Protein timing myths took another hit. Lean mass gains came down to total daily protein intake, not when the protein was consumed.
So, if you’re chasing gains, it’s clear: protein timing for muscle growth isn’t a game-changer. Hitting your daily numbers is.
Why Total Protein Intake Beats Timing
That old “anabolic window” myth? Yeah, it’s outdated. The idea that you’ve got this narrow post-workout window to get your protein or lose your gains just doesn’t hold up anymore. This new research hammers that point home.
When you look at the evidence, it’s obvious: protein timing myths don’t hold water if you’re already hitting your daily intake. Whether your shake is before or after your session doesn’t matter. What matters is that you’re getting enough protein consistently.
Let’s keep it practical. If you weigh 200 pounds (90 kilograms), you should be targeting 145 to 200 grams of protein daily. That’s where your focus should be. Whether you hit that with shakes, meals, or snacks throughout the day doesn’t change the outcome.
So when it comes to protein timing vs total intake, total intake wins every time. Spreading that intake across three to four meals a day helps maximize muscle protein synthesis. No need to overthink it.
Practical Applications for Athletes: Does Protein Timing Matter?
- Prioritize Total Daily Protein Intake
Aim for 1.6 to 2.2 grams per kilogram (0.72 to 1 gram per pound) every day. That’s your foundation for muscle growth.
- Distribute Intake Across the Day
Split your protein across three to four meals. It keeps muscle protein synthesis going strong.
- Stop Obsessing Over the Clock
Seriously — whether you’re drinking your shake pre- or post-workout, it won’t make a difference if your total intake is right.
- Focus on Recovery and Consistency
Train hard, recover well, eat your protein. Consistency beats timing tricks every single time.
Protein Timing Myths Debunked — Focus on Total Intake
At this point, the science couldn’t be clearer: total daily protein intake is the real driver of muscle growth and strength. Obsessing over protein timing around workouts? It’s just wasted energy.
If you’re a bodybuilder or athlete looking to maximize gains, shift your mindset. Focus on training hard, recovering properly, and eating enough protein each day. That’s the winning formula. Protein timing myths are just noise — total intake is what counts.
FAQ: Protein Timing Myths and Muscle Growth
Q: Does protein timing matter for muscle growth?
A: Not really. As long as you hit your daily protein intake, timing isn’t a big deal.
Q: What’s more important: protein timing vs total intake?
A: Total intake, hands down. That’s what drives your results.
Q: Why are protein timing myths so popular?
A: Mostly tradition, outdated research, and good marketing. But the latest science tells a different story.
Q: How often should I eat protein for muscle growth?
A: Aim for three to four protein-rich meals per day. It keeps muscle protein synthesis humming.
Q: Is protein timing for muscle growth important at all?
A: Maybe a tiny bit in some cases, but total daily intake is way more important.
References
1 Casuso, R. A. & Goossens, L. Does Protein Ingestion Timing Affect Exercise-Induced Adaptations? A Systematic Review with Meta-Analysis. Nutrients 17 (2025).
2 Schoenfeld, B. J., Aragon, A. A. & Krieger, J. W. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition 10, 53 (2013). https://doi.org/10.1186/1550-2783-10-53
3 Apweiler, E. et al. Pre-Bed Casein Protein Supplementation Does Not Enhance Acute Functional Recovery in Physically Active Males and Females When Exercise is Performed in the Morning. Sports 7 (2019).
4 Joy, J. M. et al. Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation. Journal of the International Society of Sports Nutrition 15, 24 (2018). https://doi.org/10.1186/s12970-018-0228-9
5 Kerksick, C. M. et al. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition 14, 33 (2017). https://doi.org/10.1186/s12970-017-0189-4
6 Trommelen, J. & Van Loon, L. J. C. Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients 8 (2016).
7 Snijders, T. et al. The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Frontiers in Nutrition Volume 6 – 2019 (2019). https://doi.org/10.3389/fnut.2019.00017
