Best Time to Eat Protein for Muscle Growth:

Understanding the Post-Workout ‘Muscle-Building Window’

Dr. Brett Berner
6 min readOct 6, 2024

This article reviews a study of men who have already experienced weight training and eating high-protein diets. The study found that the timing of when they consumed protein, whether before or after exercise, did not affect their muscle growth or strength gains.

Subject of study

Does the timing of protein intake influence the body’s response to strength training?

The main focus of the study was to see how muscle growth was affected, and it was measured using a method called multifrequency bioelectrical impedance analysis. The researchers also looked at several other factors: upper and lower body strength, muscle endurance in both the upper and lower body, how high participants could jump, and various blood markers like liver enzymes, blood fats, creatinine, and urea nitrogen.

Thirty-one healthy men who regularly did weight training (with an average age of 24 and about three years of experience in resistance training) participated in the study. They reported that they usually slept at least 7 hours each night.

How was the study conducted?

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Dr. Brett Berner

Upper Cervical Chiropractor in Lutz, FL. Schedule a complimentary consultation: text CONSULT to 813-578-5889 or www.foundationschedule.com