You’ve likely been advised to consume protein shortly after a workout for muscle repair and recovery. However, whether you’re squeezing in a gym session before work or going for a run between Zoom calls, finding time for post-exercise nutrition isn’t always feasible.
Moreover, engaging in physical activity can trigger the release of the appetite-suppressing hormone leptin while reducing ghrelin levels (the hunger-inducing hormone), as indicated by a September 2018 study in Nutrients. Consequently, you might not feel inclined to eat immediately after a workout. But is skipping protein after exercise a detriment? This question has become a focal point in exercise science research, and the latest discoveries may offer some surprising insights.
Why Your Muscles Need Protein
Protein is a fundamental component of a healthy diet, and its importance becomes even more pronounced if you engage in regular physical activity.
“Proteins are essential molecules, composed of amino acids, which are distributed throughout the body,” explains Elizabeth Klingbeil, PhD, RDN, Assistant Professor of Nutrition at Johnson & Wales University. Amino acids, essentially the building blocks of protein, play a crucial role.
“When you exercise, you create microscopic tears in your muscle fibers that require repair,” Klingbeil states. “Your body utilizes amino acids to generate muscle cells, known as myofibrils, which attach to the damaged muscles, not only healing the small tears but also enhancing muscle size and overall muscle tissue.” Therefore, to maintain the health and tone of your muscles, your body requires sufficient protein to source amino acids.
The Best Time to Eat Protein
For years, the conventional advice was to consume protein immediately after a workout to initiate muscle building and repair. However, recent research suggests that the overall daily intake of protein is more crucial than the timing of consumption, according to Kacie Vavrek, RD, LN, a sports dietitian at the Ohio State University Wexner Medical Center.
“As long as you’re meeting your protein needs for the day, you should be OK.”
While high-level athletes may have specific preferences for the timing of protein intake, for the general population, it is not the most critical factor. The anabolic effect of exercise, responsible for muscle building, lasts for at least 24 hours post-workout, as indicated by a June 2017 review in the Journal of the International Society for Sports Nutrition (JISSN). Considering this extended time frame, the ideal window for protein consumption becomes a matter of personal choice.
“There might be some situations where high-level athletes want to be specific about the timing of their protein intake, but for the average population, it is not the most important factor,” adds Klingbeil. However, she notes that consuming large amounts of protein immediately before exercise may lead to gastrointestinal discomfort and affect performance.
The JISSN review suggests that while the anabolic effect may diminish over time, refueling with protein within three hours after exercise may provide optimal benefits. Given that the body remains primed for muscle building throughout the day post-workout, it is recommended to distribute protein intake across every meal and snack.
“That way, you will nourish and grow your muscles all day long,” Vavrek advises.
The JISSN review recommends not going longer than 3 to 4 hours without consuming protein.
How Much Protein Should You Eat?
The optimal protein intake depends on your workout routine and fitness objectives. “Resistance training typically leads to an increased protein requirement for muscle repair and rebuilding compared to endurance or cardiovascular training,” notes Klingbeil.
“For individuals aiming to lose weight, consuming more protein may be necessary to reduce hunger and prevent muscle mass loss since protein promotes fullness while still facilitating fat burning.” The JISSN review suggests that individuals engaged in regular exercise should aim for 1.4 to 2 grams of protein per 2.2 pounds of body weight daily, with around 0.25 grams per 2.2 pounds of body weight, or 20 to 40 grams of protein, per meal.
Another guideline is that “Protein should constitute 10 to 35 percent of your total daily calorie intake,” according to Klingbeil. “This allows individuals significant flexibility to increase their protein consumption while adhering to the recommendations.”
What Happens if You Don’t Eat Enough Protein?
Not prioritizing protein after exercise can result in missed benefits. “When you skimp on protein, you are at a higher risk of losing muscle mass,” warns Vavrek. “Your body begins to break down your muscles into amino acids to use for energy.”
Moreover, prolonged protein deficiency, even with sufficient calorie intake, can lead to issues such as edema, brittle hair and nails, muscle and joint pain, and a weakened immune response, according to Klingbeil. In fact, a February 2019 study in the Journal of Nutrition, Health & Aging reported that more than one in three Americans aged 50 and older don’t consume enough protein.
It’s essential to recognize that not all proteins are equal. “High-quality protein, also known as complete protein, contains all nine essential amino acids, whereas incomplete proteins lack at least one amino acid,” explains Klingbeil. High-quality proteins are primarily found in animal products like dairy, eggs, meat, poultry, and yogurt. On the other hand, most plant-based proteins, such as seeds, nuts, and beans, are incomplete. However, you can easily combine low-quality proteins to create a complete source, as suggested by the University of Massachusetts. Examples include peanut butter on whole-wheat bread, rice and beans, or split pea soup with a corn muffin.
As long as your diet is balanced and diverse, including protein in every meal, chances are you’re obtaining all the essential amino acids.
So, Is Skipping Protein After a Workout Really That Bad?
Assuming you maintain a protein-rich diet throughout the day, it’s acceptable to skip protein immediately after your workout. The critical factor is the total amount of protein you consume throughout the day, rather than the specific timing of its intake.
“As long as you are obtaining sufficient protein throughout the day, skipping it after a workout won’t negate any of the benefits you derive from exercising,” notes Klingbeil. “You will still be able to lose weight and increase muscle mass and strength.”