Macro partitioning
Timing protein intake around resistance training sessions provides no additional benefit for muscle strength or hypertrophy compared to consuming the same total daily protein amount at other times.
Stop stressing about eating protein immediately before or after your workout. The research shows that as long as you consume enough protein throughout the day (at least 1.6 g/kg/day is suggested for maximizing muscle accretion), the specific timing of those meals does not significantly impact your muscle growth or strength gains. Focus on hitting your total daily protein goal rather than adhering to a rigid post-workout feeding window.
These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.
Why this rating
Meta-analysis of 23 randomized controlled trials with high methodological quality (average PEDro score 8.7).
Source
The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
Brad J. Schöenfeld et al. · Journal of the International Society of Sports Nutrition · 2013
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