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Unveiling the Mystery of Muscle Growth: The Importance of Protein Timing

Updated: 11 hours ago

The Golden Hour of Protein Intake

"Yare yare daze... If you truly want to grow your muscles, mere training isn't enough... The timing of protein intake holds the key!"

Muscle growth isn't just about the amount of training you do; it's greatly influenced by the timing of your nutrient intake. Here, we dramatically unveil the essential knowledge that every muscle warrior must know about protein timing!

A muscular character striking a dramatic pose in a gym setting. The background includes weights and protein shakes, and the character has a determined expression. The onomatopoeic sound "ORA ORA ORA" is floating around.

Post-Workout vs. 2 Hours After Workout

Let's start with some research findings. Groups that consumed protein immediately after training saw significant increases in muscle mass and strength. In contrast, those who consumed protein two hours later experienced only slight strength gains. The difference is clear! The golden time is right after your workout!

Before and After Training vs. Breakfast and Dinner

Those who consumed protein before and after training saw much greater muscle mass increases compared to those who took it at breakfast and dinner. Warriors, take your protein before and after training!

Protein Intake Before Bed

Remarkable results were observed in groups that consumed protein and carbohydrates before bed. After 12 weeks of training, they showed significantly higher muscle mass and strength increases compared to other groups. Night warriors, don't forget your protein before bed!

Specific Timing for Protein Intake

"What!? Taking whey protein one hour before training is optimal!?"

Whey protein reaches its peak amino acid levels in the blood about 60 minutes after intake, making it ideal to consume one hour before training. Additionally, drinking protein right after waking up can prevent muscle breakdown that occurs overnight. This is the secret to maximizing muscle growth!

The Power of Amino Acids

Amino acids are the building blocks of muscle protein. Let's explore the key amino acids, BCAA and EAA.


"Valine, leucine, isoleucine... With these, muscles will grow!"

BCAA enhances muscle protein synthesis and prevents protein breakdown. It also improves endurance, reduces body fat, promotes recovery, and boosts concentration, demonstrating astonishing effects.


EAA includes nine essential amino acids, including the three in BCAA. While EAA intake promises greater benefits than BCAA, large amounts may cause diarrhea, so consume with caution.

Protein Intake Amount

An individual needs about 2.2-2.3g of protein per kilogram of body weight. For example, a person weighing 80kg should consume around 180g of protein daily, with 100g coming from protein supplements.

Effective Intake Methods

"Taking more protein before and after training enhances muscle growth!? And consuming EAA throughout the workout boosts effectiveness even further...!"

The timing and amount of protein and amino acid intake are crucial. Focus on pre- and post-training, immediately after waking up, and before bed to maximize muscle growth.



"Yare yare daze... In the end, identifying the right timing for protein intake is what makes or breaks muscle growth. Follow this guide, and your muscles are bound to evolve!"

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