The Cake. The Frosting

For 20 years, strength and conditioning coaches, exercise physiologists, and dieticians have encouraged trainees to consume post workout protein.  We espoused the existence of a 30-minute “anabolic window” following a strength training workout in which we needed to consume protein in order to maximize increases in lean muscle and strength.  Timing was key.

Over the last 10 years, the recommendation shifted to a larger anabolic window (perhaps a garage door), where we could consume protein before or after the workout.

Today, the latest research suggests that as long as our daily protein intake is adequate, “peri-workout” protein has little to no effect on strength or lean muscle.

But why did so many studies that included post-workout protein yield increases in lean muscle and strength?  This is likely because the post-workout protein simply contributed to an increase in total daily protein.  And if you subscribe to the practice of “habit stacking,” consuming a protein drink or snack immediately following your workout is smart.

Alan Aragon, one of the key researchers investigating peri-workout protein, summarizes: “Total daily protein is the cake… timing of the doses is the thin layer of icing.”

How to take action on this:

• Aim for 0.7-1.0 grams of protein per pound of your body weight (7 days a week)

• Consume protein just before or after your strength workout if you want, but keep in mind that it’s simply a habit-stack to drive your total protein intake.