Protein Timing: Myth or Muscle-Building Essential?
Protein Timing: Myth or Muscle-Building Essential?
For years, athletes and exercise experts like physical therapists have been obsessed with the concept of protein timing. The idea that consuming protein immediately after a workout is crucial for maximizing muscle growth has been deeply ingrained in the fitness community. I can still hear the echoes of the Schoenfeld 2018 article being cited at the NSCA National Conference and Sports Sections at APTA CSM. However, recent research is challenging this long-held belief.
A new study investigated the impact of protein timing on muscle mass and strength gains in resistance-trained men. Surprisingly, the researchers found no significant difference in muscle growth between those who consumed protein immediately after workouts and those who spread their protein intake throughout the day. Check out these graphs to see how little a difference that the protein timing had on muscle performance:
While these findings may seem counterintuitive to what many PTs think, they align with a growing body of evidence that suggests the total amount of protein consumed daily is more important than the specific timing of intake. It seems that as long as you're meeting your overall protein needs, the exact timing of your protein consumption may have a smaller impact on muscle building than previously thought.
Key Takeaways:
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Focus on total daily protein intake rather than strict post-workout protein consumption.
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Aim for a consistent protein intake throughout the day.
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Prioritize overall dietary quality and balance. All in all, there appears to be a wide range of dietary patterns that can optimize muscular adaptations, given an adequate protein daily intake (≥1.6 g/kg/d).
The Role of Physical Therapy
Outpatient Ortho and Sports PTs play a crucial role in optimizing muscle performance and muscle protein synthesis. It's essential to remember that physical therapy plays a crucial role in muscle growth and recovery. Incorporating strength training exercises, proper form, and progressive overload into your clients' routines is equally important for achieving optimal results. Plus, PTs need to educate their clients and athletes that chugging the huge protein shake during a cool down or scarfing down the gross can of chicken in their car isn't necessarily needed: it appears the total amount throughout the day that matters (plus the type of protein).
By understanding the latest research and working with qualified professionals, you can optimize your fitness and PT journey and help your clients achieve their muscle-building goals.
Would you like to know more about protein sources or how much protein you need?
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