Timing Protein Intake

If there’s one consistency between pro athletes and amateur gym goers, it’s that we have to make sure we get that protein shake in within 15 minutes otherwise we’re guaranteed to shi*t over our gains right?

Well, it’s a good question, just how important is this protein timing? It’s an especially important question given it’s supposed effect on hypertrophy training.

Essentially, the basis of having a protein shake immediately is to ensure sufficient amino acid uptake in order to prevent what’s called muscle catabolism.

However, the evidence for this is relatively weak, and many people argue on the contrary, that in fact a balance meal with a whole protein source is just as good, if not more effective than consuming a protein shake immediately after working out.

While this article is not intended to dissuade you from having a protein shake immediately after working out, it’s a good idea to keep in mind that other factors are more important and placing huge emphasis on one intake of protein as essential can make us lazy in achieving regular small intakes of protein throughout the day and getting a balance diet.


It’s well documented that the average athlete who begins intense training requires 1.6-1.8 g per kg of body weight per day. These requirements decrease in advanced bodybuilders and athletes to around 1.4  g per kg of body weight per day. We should focus on keeping this target at is most efficient per our body weight.

If you’re not pressed for time, it would be a good idea to combine a protein shake with trying to eat as soon as possible. Make sure that the meal is balanced and rich in leafy greens.

If the next time you workout you forget your protein shake, you don’t need to have a meltdown. It must just improve your diet.

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