By: Sophia A. Lopez, DTR, CSUN Dietetic Intern

The fitness world has blown up through social media. You can now easily access and follow any insta-famous trainer to learn their techniques on staying healthy within the realms of exercise and nutrition. However, it is difficult to know if the fitness celebrities you follow have enough experience to give appropriate fitness advice. Whether you associate yourself as an athlete, bodybuilder, powerlifter, crossfitter, or just a regular gym-goer, the mission for workout advice is generally the same: get stronger and stay in shape.

Anabolic Window of Opportunity

Protein timing is a technique used by many who are training to maximize their gains. “Making Gains” is a term commonly used by the fitness world to describe building muscle. For many years now, gym enthusiasts followed the “Anabolic Window of Opportunity” theory that states from the moment your workout ends, there is a critical 45 minute to 1 hour window of opportunity that opens up to consume large amounts of high quality protein to produce maximum muscle growth from the workout.^{1, 2} Today, there have been numerous studies that provide evidence to show the window of opportunity can be stretched longer than what has been previously understood.

Research has shown that the closer a meal is consumed prior to exercise, the larger the post-workout window of opportunity.³ Eating protein 3-6 hours prior to resistance exercise can still promote muscle growth after the workout.⁴ Studies have also observed the ingestion of protein immediately pre- or post- resistance training and had no difference in results with muscle gains.³ So relax and don’t stress too much about that “post protein meal”. Your decision to consume protein before or after your workout is your preference and you will promote muscle growth either way. Remember that factors such as age, sex, fitness level, previous fueling status, dietary status, training volume, training intensity, design of exercise program, and the time before next training or competition will influence the extent to which protein timing may play a role in its response to building muscle.^{4, 5}

In order for your body to begin the process of muscle protein synthesis (MPS) for muscle growth, you must consume more protein than the body uses.⁶ Protein is the key nutrient in building and repairing muscle tissue. Protein has other functions in the body as well and will breakdown into amino acids to fit the body’s needs. As long as muscle protein synthesis exceeds protein breakdown, your muscles will grow.⁶ Interestingly enough, studies are concluding that the effects of protein timing are at best, creating minimal impact towards muscle growth, and total protein intake is far more important for maximizing gains.⁵

How much protein should a person consume when they are trying to make gains?

If you are someone who regularly does resistance training, then your daily protein needs will be targeted at 1.6 grams (g) per your weight in kilograms (kg).^{7, 8, 9} The upper limit of protein needs can reach up to 2.2 grams per your weight in kilograms in a day, however studies have shown that most muscle growth in healthy individuals peaks around 1.6 grams.⁷ The Recommended Daily Allowance (RDA) advises protein intake be 0.8 grams per weight in kilogram. This recommendation should only be used for people who are sedentary, not for those who consider themselves actively exercising. ^{8, 9}

Example on how to calculate protein needs for a female weighing 130 pounds (lbs)
First, convert pounds to kilograms by dividing weight (in lbs) by 2.2
130lbs/2.2= 59.1kg
Next, multiply the protein needs by weight (in kg) to get the grams of protein per day
1.6g x 59.1kg = 95g Protein/day 

Example on how to calculate protein needs for a male weighing 170 pounds (lbs)
First, convert pounds to kilograms by dividing weight (in lbs) by 2.2
170lbs/2.2 = 77.3kg
Next, multiply the protein needs by weight (in kg) to get the grams of protein per day
1.6g x 77.3kg = 124g Protein/day

Protein Timing

The International Society of Sports Nutrition believes ingesting between 20-40 grams of high quality protein every 3-4 hours most favorably affects MPS rates, and is associated with improved body composition and performance outcomes.⁵ If you were to take the advice of consuming 1.6 grams of protein per your weight in kilograms, and use the recommendation give by the International Society of Sports Nutrition, then you would get the following:

Example on how to calculate protein timing for an individual eating 95g protein per day, spaced out every 4 hours
Divide the total grams of protein per day by 4
95g Total Protein/4 = 23.75g Protein every 4 hours (see chart below for example schedule)

Example on how to calculate protein timing for an individual eating 95g protein per day, spaced out every 3 hours
Divide the total grams of protein per day by 5
95g Total Protein/5 = 19g Protein every 3 hours (see chart below for example schedule)

Example on how to calculate protein timing for an individual eating 124g protein per day, spaced out every 4 hours
Divide the total grams of protein per day by 4
124g Total Protein/4 = 31g Protein every 4 hours (see chart below for example schedule)

Example on how to calculate protein timing for an individual eating 124g protein per day, spaced out every 3 hours
Divide the total grams of protein per day by 5
124g Total Protein/5 = 24.8g Protein every 3 hours (see chart below for example schedule)

Here is what a typical day would look like combining protein timing with the correct amount of total protein for maximum muscle gains. You would be able to incorporate your resistance training workout pre or post a protein meal/snack:

	95g Protein (eating every 4 hours)	95g Protein (eating every 3 hours)	124g Protein (eating every 4 hours)	124g Protein (eating every 3 hours)
Breakfast	7:00am ~23.75g PRO	7:00am ~19g PRO	7:00am ~31g PRO	7:00am ~24.8g PRO
Snack	11:00am ~23.75g PRO	10:00am ~19g PRO	11:00am ~31g PRO	10:00am ~24.8g PRO
Lunch	3:00pm ~23.75g PRO	1:00pm ~19g PRO	3:00pm ~31g PRO	1:00pm ~24.8g PRO
Snack	N/A	4:00pm ~19g PRO	N/A	4:00pm ~24.8g PRO
Dinner	7:00pm ~23.75g PRO	7:00pm ~19g PRO	7:00pm ~31g PRO	7:00pm ~24.8g PRO

If you are wondering, “Ok, now that I have this information, how can I make sure I am eating the correct amount protein to fit my needs?”, there are many different options. You could get a food scale, you can learn more about the process of calculating grams to be precise in your meals, or use a cheat sheet that gives rough estimates. Here is a quick guide that reflects what 25 grams of protein looks like in high quality protein sources.¹⁰ Use the above recommendations to make your own individualized schedule. Additionally, be sure to book an appointment at the Marilyn Magaram Center for a Bod Pod and/or Nutrition Counseling session to help you maximize your nutrition related goals!

References

1. Witaed O, Tipton K. Defining the anabolic window of opportunity Is protein intake immediately post resistance exercise critically important for muscle growth? Monographic supplement series: Sport Nutrition-Agro FOOD Industry Hi-Tech. 2014;25(2):10-13.
2. Shaw C. The Window Of Opportunity! Are You Taking Your Post-Workout Protein In Time? Bodybuilding.com. https://www.bodybuilding.com/fun/the-window-of-opportunity.htm. Published October 27, 2010. Accessed November 8, 2018.
3. Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017;5. doi:10.7717/peerj.2825.
4. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition. 2013;10(1):5. doi:10.1186/1550-2783-10-5.
5. Aragon AA, Schoenfeld BJ, Wildman R, et al. International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition. 2017;14(1). doi:10.1186/s12970-017-0174-y.
6. Trommelen J, Eric, Bond P, et al. The Ultimate Guide to Muscle Protein Synthesis. Nutrition Tactics. http://www.nutritiontactics.com/measure-muscle-protein-synthesis/. Published April 17, 2017. Accessed November 8, 2018.
7. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018;15(1). doi:10.1186/s12970-018-0215-1.
8. Morton RW, Murphy KT, Mckellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. March 2017. doi:d10.1136/bjsports-2017-097608.
9. Schoenfeld B, Aragon A, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition. 2013;10(1). doi:10.1186/1550-2783-10-53.
10. Burn by D. Infographic: What 25 Grams of Protein Looks Like. Life by Daily Burn. http://dailyburn.com/life/health/protein-sources-infographic/. Published February 27, 2018. Accessed November 8, 2018.