Proteins and timing: How important is it?

Proteins are important for our body and help with muscle building and muscle recovery after training, among other things. That's why many athletes often take a protein shake right after (or even during) their workout.

How important are proteins around your training? Do only athletes need proteins? When is the best time to take a protein shake and how much? In this article, we'll delve deeper into these topics.

Protein Synthesis

Proteins are composed of amino acids and serve as the building blocks of cells in our body. The process in which your body builds proteins from amino acids is also known as protein synthesis.

Adequate protein intake ensures sufficient protein synthesis. People who regularly engage in strength training generally need more protein than those who don't, but even if you don't exercise, it's important to consume enough protein to maintain muscle mass.

Proteins before or after training?

Although many people still believe that it's best to consume a protein shake as soon as possible after training, research shows that it doesn't make a significant difference to protein synthesis whether you consume protein before or after your workout.

Protein synthesis remains the same as long as your total protein intake throughout the day is sufficient. Your body first utilizes the stored amino acids obtained from protein-rich foods you've consumed throughout the day.

However, it is recommended to consume sufficient protein around 3 to 4 hours before and after your training, as this has a beneficial effect on muscle building. Consuming about 20 to 40 grams of protein per meal is enough to maximize the anabolic effect of protein.

Proteins before bedtime?

Many athletes also often consume something rich in protein (such as yogurt or a protein shake) before bedtime, and that's a good idea. It promotes protein synthesis and aids in muscle recovery.

How much protein do you need?

On average, we need between 0.8 and 1.8 grams of protein per kilogram of body weight. However, if you want to build more muscle or lose weight, aiming for an intake of around 1.8 grams of protein per kilogram is a good guideline to follow.

As mentioned, it's all about the total amount of protein per day. As long as your meals contain sufficient protein (around 20-30 grams), you're generally on the right track, and the timing doesn't matter much.

Conclusion

To ensure muscle protein synthesis (muscle building) and proper muscle recovery after training, it's important to consume enough protein throughout the day. You can obtain these proteins through healthy, protein-rich foods or by taking a (plant-based) protein shake.

According to research, the timing of protein consumption doesn't matter much because the most important factor for protein synthesis is the total daily protein intake.