Protein Timing Does Not Matter

Since 2006, our team at Discover Strength has encouraged clients to consume 20 grams of protein within 20-30 minutes following an intense strength training workout.  For over a decade, the scientific research pointed to an “anabolic window,” a short period of time in which our muscles were more sensitive to utilizing protein. 

In 2025, we know that there truly isn’t an anabolic window.  It’s probably more of a barn door.   

The current research is clear that we don’t need to prioritize protein right before or right after a workout. Instead, we should focus on the total amount of daily protein (on days that we strength train and on days that we don’t) with a goal to consume between 0.7-1.0 grams of protein per pound of our current body weight.  So, if I weigh 200 pounds, I need 140 grams to 200 grams per day.   

Not only do we not need to time the protein with our strength training, but we also don’t need to space the protein throughout the day.  Research is clear that we could, if we wanted to, consume all this protein in one meal. 

Take home message: Prioritize total protein intake but not protein timing.