PROTEIN TIMING...DOES IT MATTER?

Well, this is the premise that by having protein at certain times, you will get more results. The idea here is that when you dose higher amounts of protein, your body will respond greater by causing more protein synthesis (the body taking amino acids to build muscle).

Enter: The Anabolic Window

Traditionally, the most obvious time is after training. This is why you’ll see bros downing massive shakes, steaks, and egg bakes.

Okay, maybe not the egg bakes but it rhymed, lol.

This is often referred to as an anabolic window. The thought here is that after training, there is a period of time to maximize muscle gains and accelerate recovery. Traditionally, this has been within two hours of training.

Again, insert a frantic dude slamming a protein shake in the parking lot.

But is this true?

Are we leaving gains on the table?

Let’s Talk Digestion First

Your GI tract is constantly processing food. Nutrients are absorbed in the small intestine. It takes a while for food to get there.

Here’s a scenario: for those who have had the pleasure of doing a colonoscopy, how long does it take to “empty” out?

It’s a good 24 hours.

In other words, especially when it comes to protein, it doesn’t start absorbing right when you put it into your mouth.

Now, there are some things that are absorbed by the stomach lining like water, alcohol, some drugs, glucose, and fatty/amino acids.

I’ll come back to this.

But for all whole food options, the food has to go through the GI tract to be digested then absorbed. This period of time is far outside of the traditional anabolic window. Depending on what it is, anywhere from 2–6 hours through the stomach, then another 2–8 hours through the small intestine.

In other words, the body is constantly in a state of digestion. Additionally, it also means there is usually a steady stream of nutrients going through the bloodstream getting to the tissues.

So...Does It Matter?

All this to say, there is no anabolic window and protein timing doesn’t matter (to a point).

Your body is constantly in a process of digestion and absorption.

This is why eating a few or multiple times per day works.

However, there is a point of diminishing returns (otherwise, why eat?).

Going back to what we know:

It takes 2–6 hours for food to pass through the stomach. Therefore, it could be said that time frames over 6 hours between meals may minimize nutrient delivery and slow down protein synthesis.

So my recommendation: after training especially, don’t go much longer than 6 hours before feedings.

Of course, it largely depends on the size and makeup of meals.

Remember Those Amino Acids?

Let’s go back to what does absorb through the stomach lining.

Remember I said amino acids?

This is why taking amino acids during training or in between meals can increase protein synthesis and recovery.

For those who do IF (intermittent fasting), this can be a tool to help prevent going into a catabolic state.

In closing, while we want to have a steady stream of proper nutrition, we don’t miss if not eating every two hours. You’re not going to lose your gains if you’re not constantly eating.

But being intentional about your timing especially post-training can still make a difference.