The Best Time to Take Protein for Maximum Muscle Growth
If you're serious about getting stronger and building muscle through resistance training, the timing of your protein intake could make all the difference. Is it best to take protein right before your workout, immediately after, or at some other time? A new study published in the peer-reviewed journal Nutrition has some surprising insights that could change the way you approach your nutrition.
What the Study Found
Researchers conducted a study with 44 healthy young men, all participating in a resistance training program for three months. Half of the participants were given a nightly protein supplement containing 27.5 grams of protein, 15 grams of carbohydrates, and 0.1 grams of fat, while the other half received a non-caloric placebo.
To measure progress, researchers used whole-body, dual-energy X-ray absorptiometry (DEXA scans) to track muscle mass and muscle biopsies to assess changes in muscle fibers. They also evaluated the participants' overall strength before and after the three-month program.
The Results
The results were impressive:
Muscle Strength: Those who consumed protein before bed showed double the increase in overall strength compared to the placebo group.
Muscle Mass: The protein group also gained nearly twice as much muscle mass.
Muscle Fiber Size: There was a significant increase in the size of type II muscle fibers (the fibers responsible for explosive strength) in the protein group compared to those who took the placebo.
Why Protein Before Bed?
Previous studies have suggested that consuming protein before sleep can enhance muscle protein synthesis during overnight recovery. But this new research confirms that it’s not just theory—nighttime protein consumption leads to real gains in muscle size and strength.
What Does This Mean for You?
If you're looking to maximize your strength and muscle growth, consider adding a protein-rich snack before bed, especially on days when you've hit the weights hard. It’s an easy way to make sure your muscles are recovering and growing even while you sleep.
At H-Town CrossFit, we’re all about training smart, not just training hard. Along with effective workouts, small adjustments to your nutrition—like the timing of your protein intake—can help you achieve better results in less time.
Want to take your training to the next level? Book a session with one of our coaches and start optimizing your workout and recovery strategies today!