What Is the Optimal Timing of Protein Intake Around Exercise, for You?

Here is one way to think about it, apply it and see if your body responds the way you would like it!

Are you familiar with the concept of the Anabolic Window of Protein intake, or the Golden Hour, which refers to the 45 to 60-minute period post-workout during which it is recommended to consume amino acids or protein for muscles growth?

There’s evidence supporting this view but there’s rarely a single piece of advice that is good on its own.

A positive response from protein intake for muscle quality and muscle repair depends on several factors. The optimal timing of protein intake depends on an individual's age and overall health. Consuming dietary protein (animal or plant) is essential for preserving both the quality and quantity of skeletal muscle mass throughout adulthood. However, age and digestive health influence the optimal timing and type of protein ingestion to maximise growth and repair.

Young, healthy active individuals typically do not have a narrow window for protein intake. Their hormonal sensitivity is robust and lively! For healthful teens and twenty year olds, the optimal time to enhance muscular gains and recovery through nutrition may be more flexible, up to 24 hours after exercise. As we age and specifically if we lean towards an insulin resistance profile, the necessity of aligning exercise and nutrition (protein ingestion timing) becomes more significant. After exercise, the body uses hormonal signals to direct amino acids into the muscles. If these hormonal signals are compromised via hormonal insensitivity, then we will need to rely on exercise to increase muscle protein synthesis to create a demand for repair and growth. This demand can then act as the signal. Following this muscle stimulation signal with the consumption of protein or amino acids after the exercise, will cue the body to prioritise sending these nutrients to the muscles to support recovery and growth. If we don’t stimulate these signals, if we are sedentary the amino acids from protein ingestion are potentially gong to head to the liver and be stored mostly as adipose tissue (fat) and small amounts to skeletal muscle. For older adults I’d highly recommend stimulating blood flow to the muscles via exercise and follow that with protein. This increase blood flow to the muscle in the several hours post exercise is what we want to take advantage of if we don’t have the hormonal sensitivity that we had when we were younger.

Said another way, as we age, we can drift towards a more insulin resistant profile, especially in perimenopausal and postmenopausal women. When someone with insulin resistance exercises and eats protein shortly afterward, more of the consumed protein is directed to the exercised muscles.

There’s evidence for targeted amino acid (from protein ingestion), delivery to worked muscles. When you think about sprinters with those impressive leg muscles versus swimmers with their powerful backs and shoulders, it’s all about how they train and feed their bodies. Sprinters focus on building their legs, while swimmers work on their upper bodies in their training stimulus. This means their bodies direct nutrients, including amino acids from protein, right to the muscles they use the most. If you're forty or older it's crucial to engage in exercises that targets a large portion of your muscle mass. And then if you consuming amino acids or protein within an hour if your going to take advantage of the blood flow from your workout, you'll ensure that more of these nutrients are directed to your muscles, enhancing muscle protein synthesis and helping to maintain or build muscle. You are looking for something that is easy to digest and absorb for your individual body. In older or gut compromised humans I use targeted stomached acidifiers, minerals and certain digestive enzymes to assist with protein breakdown and assimilation. Im a big fan of raw milk and this is where we can utilise protein powders, isolated and concentrated.

Interested in taking your fitness and nutrition to the next level? Reach out now to get personalised advice and start achieving your goals more effectively. I’m here to help you every step of the way!