Analysis reveals the protein anabolic window extends as much as 24 hours.
Final up to date on April 2nd, 2025
Protein, a vital macronutrient composed of amino acids, performs an important position in muscle building, restore, upkeep, and progress. Nevertheless, quite a few myths persist in regards to the relationship between elevated protein consumption and muscle growth.
Mitchell Hooper — three-time Arnold Strongman Classic (ASC) champion, 2023 World’s Strongest Man (WSM), and the 2024 Strongest Man on Earth (SMoE) — broke down 5 of the most typical protein misconceptions, providing insights on what to contemplate earlier than including extra protein to your weight-reduction plan.
5 Protein Myths
Hooper consumes roughly 330 grams every day. He generally exceeds his every day consumption to satisfy his dietary wants.
I don’t discover it overly tough. I do it largely by means of shakes, liquid, or semi-liquid meals.
—Mitchell Hooper
Under are the 5 well-liked protein myths Hooper tackles utilizing analysis:
[Related: Nutrition and Strength Training Guidance for Trans and Nonbinary Athletes: New Study]
Anabolic Window
The protein anabolic window idea means that consuming protein instantly after a exercise is important to optimize muscle recovery, progress, and long-term energy positive aspects. Nevertheless, analysis on this subject stays inconclusive. (1)
A meta-analysis reviewed 5 research that managed for complete protein consumption and located combined outcomes: two research indicated a timing-related profit, whereas three didn’t. Of those, solely two concerned resistance-trained people, with one displaying an impact and the opposite discovering no important impression.
Given these inconsistent findings, Hooper concluded that the timing of protein consumption ought to finally align with what’s handy for a person’s lifestyle. Notably, the analysis highlights that the anabolic window stays open for at the least 24 hours post-workout, no matter when protein is consumed.
Protein Powder Vs. Actual Meals
Prioritize complete meals over protein powder regardless of their comparable impression on body composition. Hooper referenced a examine printed within the Journal of Power and Conditioning Analysis, which discovered that consuming actual meals and protein powder after a exercise yields comparable results on muscle efficiency and physique composition. (2) The examine reported no important variations in strength gains between the 2 choices.
Relying solely on protein powder or completely on actual meals can result in micronutrient deficiencies. Hooper beneficial nutrient-rich complete meals supplemented with a protein shake to spice up protein consumption.
Protein Consumption In One Sitting
A examine printed within the Journal of the Worldwide Society of Sports activities Vitamin explores the optimum quantity of protein one can eat in a single meal to assist muscle progress. (3) The examine recommends consuming 0.4 grams of protein per kilogram of physique weight per meal to maximise muscle-building potential.
To realize a minimal every day protein consumption of 1.6 grams per kilogram of physique weight, it’s greatest to unfold consumption throughout at the least 4 meals. The higher restrict for every day protein consumption is 2.2 grams per kilogram of physique weight. Nevertheless, exceeding what your physique can effectively digest could result in extra conversion into carbohydrates or fats — an inefficient and pointless course of.
Impact of Excessive Protein Food regimen on Kidney Perform
What occurs if somebody exceeds their most every day protein consumption? Does it have an effect on kidney well being? Hooper referenced a examine inspecting the impression of protein consumption on the renal well being of people with no underlying circumstances. (4) The findings reveal that consuming extra protein poses no threat to these with wholesome kidneys. Nevertheless, people with pre-existing well being circumstances ought to monitor their protein consumption fastidiously.
Protein for Girls
Hooper debunked the parable of women-specific protein dietary supplements — they provide no distinctive advantages. Go for a high-quality product like whey isolate — its low-calorie with a excessive protein focus. Whey isolate helps lean muscle mass and aids muscle retention, notably when in a calorie deficit.
No calorie-containing meals can instantly contribute to weight loss. “You both eat meals, and gain weight, otherwise you don’t eat meals, and also you drop pounds,” Hooper said.
References
- Schoenfeld, B. J., & Aragon, A. A. (2018). Is There a Postworkout Anabolic Window of Alternative for Nutrient Consumption? Clearing up Controversies. The Journal of orthopaedic and sports activities bodily remedy, 48(12), 911–914. https://doi.org/10.2519/jospt.2018.0615
- Sharp, M. H., Lowery, R. P., Shields, Okay. A., Lane, J. R., Grey, J. L., Partl, J. M., Hayes, D. W., Wilson, G. J., Hollmer, C. A., Minivich, J. R., & Wilson, J. M. (2018). The Results of Beef, Hen, or Whey Protein After Exercise on Physique Composition and Muscle Efficiency. Journal of energy and conditioning analysis, 32(8), 2233–2242. https://doi.org/10.1519/JSC.0000000000001936
- Schoenfeld, B. J., & Aragon, A. A. (2018). How a lot protein can the physique use in a single meal for muscle-building? Implications for every day protein distribution. Journal of the Worldwide Society of Sports activities Vitamin, 15, 10. https://doi.org/10.1186/s12970-018-0215-1
Featured picture through Shutterstock/Maria Alam Sraboni