Resistance Training & Protein Timings

There are two protein-based questions I get asked a lot. The first, ‘how quickly do I need to eat protein after lifting?’ The second, ‘how much protein do I need to eat?’ It would be great if I could provide a one-size-fits-all answer, but unfortunately, like most things in the nutritional world, I can’t. The most direct answer; it very much depends on your training, goals and current body composition. Having said that, there are some general guidelines that I believe are beneficial to everyone. I'll keep this one short and sweet. The aim here is to give a quick and concise answer, based on the research around the subject that has been done. I hope you are able to read this article and take away some practical advice and implement it you’re your own training regimen.

The following information comes from The Nutrition Society and the research it has conducted and analysed. The following recommendations are based on both short-term and long-term studies around protein ingestion and resistance training.

In the immediate post-workout period, the research tells us that this is a time when protein ingestion should take place to maximise the capacity of the exercise induced rise in muscle protein synthesis (MPS). It is during this period that exercise and nutrition interact together to promote greater increases in MPS than just regular protein ingestion during other periods of the day or resistance exercise alone. Muscle protein synthesis is the metabolic process that describes the incorporation of amino acids (proteins, the sort you get from your bars and shakes) into the bound skeletal muscle proteins.

High-quality proteins and essential amino acids (EAA) in combination with carbohydrates can provide a very effective mix of nutrient that will assist in stimulating MPS and suppressing the normal exercise-induced rise in muscle protein breakdown (MPB) as well as aiding in glycogen repletion.

It appears that the optimal dose of protein required to maximally stimulate MPS is around 20-25g. A portion of the research around this was conducted in younger males weighing around 86kg. It may be possible that lighter people may need less. Though you might expect heavier people to need more than this, the human body can only process a maximal amount of protein in one go, meaning excess is passed through the body. The estimate for this is around 30g per serving.

For those committing to a regular programme of resistance training, it is advised that 20-25g of protein be taken with breakfast, lunch and dinner to promote optimal adaptation and increases in MPS that lead to muscle hypertrophy. A suboptimal intake of protein at breakfast and excess intake at dinner can lead to decreased MPS and increased acid oxidation, something that those looking to build muscle want to avoid. The best type of protein to consume after resistance training appears to be high-quality milk proteins. These have an advantage over other proteins such as soy and casein.

As a take-away, gym-goers attempting to gain full advantage of their workouts should follow these protein recommendations to maximise their gains:

• Get protein into your system as soon as possible after exercise to take full advantage of the mechanisms started by the exercise itself.

• A dose of 20-25g of high-quality protein will help to maximise MPS.

• The source of protein is important in determining the phenotypic changes, with milk and whey offering advantages over soy and isolated casein.

• The addition of carbohydrate to protein after exercise is beneficial in restoring oxidised muscle glycogen, but doesn’t offer an distinct advantage for stimulating MPS over protein alone.

• Pre-exercise and peri-exercise protein consumption does not appear as effective in stimulating lean mass gains with resistance training as post-exercise nutrition.

• Post exercise is a time when the energy status of the cell is returning to resting levels, signalling pathways are still active, the muscle is prone to greater rates of MPS, and all these effects are enhanced with feeding.

• Leucine, iso-leucine and valine are the three amino acids that have been shown to be the most anabolic (great for muscle building). Make sure these proteins are in your post-workout sources.

• There are a number of variables that will affect the response of MPS, such as the contractile stimulus (load, volume, intensity, duration), and the training state of the individual (age, gender and genetics).