Do you really need protein upon finishing your workout?

Some believe that eating right after a workout impacts your results. However, research indicates that meal timing does not influence muscle building or strength gains.

In the study, 30 regular weightlifters were divided into two groups: one consumed 25 grams of protein immediately before and after training, while the other group had 25 grams three hours before and three hours after their workout. Both groups trained four times per week following the same regimen.

After eight weeks, both groups experienced similar improvements in muscle strength, muscle mass, and workout performance.

While many focus on specific details, as Arnold Schwarzenegger famously says, “It doesn’t matter.” When it comes to protein intake, the overall amount consumed daily is more important than the timing or type of protein.

Over the past decade, research consistently shows that daily protein intake matters most. It's recommended to consume between 0.6 to 1 gram of protein per pound of your target body weight (or about 1.6 to 2.2 grams per kilogram). For example, if you weigh 200 pounds but aim to be 170 pounds, you should consume between 100 to 170 grams of protein daily. You can distribute your protein intake throughout the day without worrying about specific timing.