How soon should I consume protein after a workout ?⏱ – This is a commonly asked question amongst athletes who want to optimise their training benefits🏋🏻♂.
Common beliefs say you should consume protein within 20-30 minutes after working out. However, research shows this may not be the case🤯 – A study conducted by Schoenfeld BJ et al (2017) look at the difference between pre and post workout whilst investigating levels of hypertrophy, strength and changes in body composition📶.
The study found no significant differences between the group who consumed their protein supplement pre workout when compared to the post workout group ‼️.
Therefore it seems it’s not a 30 minute window for protein consumption but in fact several hours! As long as you consume protein around your workout then you will still see the benefits. The most important factor being that you consume the correct amount !🥦🍚 .
Focus on DAILY protein consumption rather than just pre or post workout as this will be more beneficial! Also take into account muscle protein synthesis.
Look at consuming 1.5g-2.5g of protein per kg of bodyweight per day. This will depend on your goal. Those who are strength training and training for hyperthrophy will be at the higher end of the RDA.🏋🏻♂
I hope this article has been useful. If you have any questions regarding this topic feel free to me an email.