Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodelling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations. It is generally accepted that protein should be consumed just before and/or immediately following a training session to take maximum advantage of a limited anabolic window.
Proponents of the strategy claim that, when properly executed, precise intake of protein in the peri-workout period can augment increases in fat-free mass and the timing of food intake may also have a greater positive effect on body. This is the first meta-analysis to directly investigate the effects of protein timing on strength and hypertrophic adaptations following long-term resistance training…
