Does Protein Timing Matter for Muscle Growth?

Protein is the MVP when it comes to building muscle. Strength training tears down muscles—in a good way—and protein steps in to rebuild them bigger and stronger over time. With the conversation around protein being louder than ever, you may be wondering if you’re timing your protein intake right to maximize those gains. 

To help answer this question, we asked sports dietitians whether there’s really a “best” time to eat protein for muscle growth. Spoiler: The answer isn’t so simple. Keep reading to learn why strict protein timing may not be the best strategy for supporting muscle growth.

Is There a Best Time?

The honest answer: not necessarily. “The good news is that if your overall protein intake is solid throughout the day, the exact timing matters less than you think,” says Nazirber Maduro, RD, CDN, CDCES, a registered dietitian. What matters most is the amount of total protein you eat in a day, not when you eat it. “While some early research suggested dividing protein equally throughout the day was necessary for maximizing protein usage, current data has suggested the total protein intake over the course of the day is most important,” explains Christopher R. Mohr, Ph.D., RD, an exercise physiologist and dietitian.

For example, one study in 31 men found no difference in muscle growth based on protein timing. Over eight weeks, participants were split into two groups: one group consumed protein immediately before and after their workouts, while the other group consumed the same amount three hours before and after. Results indicated both groups experienced similar muscle gains, regardless of protein timing. 

Another large review study found that certain times of the day—such as post-exercise and before bed to support recovery during sleep—may offer added benefits for muscle building. However, the authors noted that higher-quality studies are needed. Overall, they concluded that total protein intake remains the most important factor, meaning that as long as you eat enough protein throughout the day, you’ll likely see results. 

Finally, Mohr highlights a recent study that looked at meal timing and protein intake. Participants were instructed to eat their total protein needs across just two meals, instead of the typical three. The goal was to see whether sufficient muscle growth could occur as long as daily protein needs were met, even with fewer eating occasions. The results showed that as long as participants ate enough total protein (1.5 grams per kilogram of body weight per day or 0.7 g/lb./day), this supported muscle growth. 

As the research suggests, the debate on protein timing can be put to rest. This is good news for individuals practicing intermittent fasting or those who find it hard to eat protein at certain times of the day. 

Other Factors to Consider 

Total Protein Intake

“Ninety percent of building muscle is due to strength training, not protein. However, if one does not consume enough protein, the body will be in a state of protein breakdown instead of protein synthesis,” says Leslie Bonci, M.P.H., RDN, CSSD, LDN, FAND, a sports dietitian. This underscores how important it is to meet your daily protein needs if you want to see results.

While protein needs vary depending on activity level, age and goals, most research aligns with the International Society of Sports Nutrition’s recommendation that active individuals should consume around 1.4 to 2.0 g/kg/day (0.64–0.90 g/lb./day). This means someone weighing 150 pounds (68 kg) would need roughly 95 to 136 grams of protein per day. 

While protein timing isn’t the most important factor for muscle growth, Mohr notes that some people may still find it easier to spread protein evenly throughout the day, since it’s quite filling. Others may prefer fewer, larger meals. As the saying goes, “different strokes for different folks.”

Protein Quality 

Plant versus animal protein is a hot topic, largely due to the difference in their amino acid content. Amino acids are the building blocks of protein, and some play particularly important roles in muscle growth. “The buzz word of the moment is ‘protein quality,’ which is more important than quantity. If one consumes 30 grams of plant protein, the essential amino acid content is lower than that of animal-sourced protein even though the amount of protein consumed is still relatively high,” explains Bonci.  

Essential amino acids must be obtained through food, as the body cannot produce them. “Complete” proteins that have all essential amino acids and are generally higher quality, come most often from animal sources. Animal proteins also tend to be higher in branched-chain amino acids, especially leucine, which is key for stimulating muscle growth.  That said, you can still get all essential amino acids by combining a variety of plant-based proteins, and some—like soy and rice—are good sources of leucine.

The good news is that you don’t have to exclude plant-based proteins from your diet—they can contribute to your total daily intake. If you follow a mostly plant-based diet, be sure to eat a variety of plant proteins to get all essential amino acids. If you’re open to animal proteins, Bonci suggests this as your best option for protein quality and digestibility: “I am a fan of less and more—less quantity and more quality, so a smaller amount of animal-sourced protein such as dairy milk, yogurt or whey protein isolate may be easier to tolerate.”

Pre- & Post-Workout Protein 

The best approach to planning your pre- and post-workout protein is paying attention to what works for you and your digestive system. Some individuals are sensitive to certain foods before exercise, so they may opt for a lighter pre-workout snack—like a slice of toast with peanut butter and a banana—and save the bulk of their protein for after the session. Others may need to wait a while post-workout before eating, as exercise can temporarily suppress hunger in some people. Fortunately, as long as you meet your total protein needs, you’re providing your body with the building blocks it needs to build muscle after a hard strength-training session.

Strength Training

While protein intake is crucial for building muscle, eating endless amounts of protein won’t help much if you’re not consistently strength training. Remember that in order to build muscle, you need to “stress” your muscles with enough load to create small microtears. These microtears are then rebuilt bigger and stronger with the help of protein. Therefore, consider adding a few strength-training sessions to your workout regimen for better gains.

How to Get More Protein in Your Diet 

If you’re struggling to get enough of the powerful “P” in your diet, you’re not alone. Sports dietitians recommend planning out your meals and snacks strategically to help meet your protein goals. Consider these simple tips to add more protein to your diet. 

• Build a Better Breakfast. Breakfast tends to be the hardest meal for people to hit their protein goals. While it may be tempting to grab a muffin, it usually doesn’t provide enough protein to start the day off right. Instead, Mohr suggests high-protein options like Greek yogurt, cottage cheese, smoked salmon or whole eggs. Maduro also encourages eating more protein in the morning to prevent a game of catch-up during the rest of the day.
• Eat Protein-Forward Snacks. Pair your snacks with protein, such as edamame or hard-boiled eggs, to increase your protein intake between meals.
• Swap Greek Yogurt into Your Meals. Bonci encourages clients to use higher-protein foods in their everyday meals: “I find that adding Greek yogurt to oatmeal, a baked potato and veggie dip are low-volume (calorie), high-protein ways to boost protein intake.”
• Sprinkle in Protein Powder (and Not Just in a Shake). Keep an unflavored whey or soy protein powder on hand to increase the protein content of lower-protein foods like dips, sauces, oatmeals and smoothies. 

Our Expert Take

Stop stressing about the clock when it comes to protein. Instead of timing your protein intake, the best way to support muscle growth is to ensure you’re meeting your total daily protein needs and choosing high-quality protein sources. Sports dietitians agree this approach provides the body with amino acids needed for muscle building, especially when paired with a consistent strength-training program. For personalized advice, consider working one-on-one with a sports dietitian.