The research on whether protein intake around your workouts is important for maximizing gains is mixed.
Some research has questioned whether consuming protein around your workout is even necessary (11Trusted Source, 13Trusted Source).
A few studies suggest it’s beneficial, while other research shows no effect (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).
These opposing results led researchers to analyze the findings of 23 studies on the effects of consuming protein around exercise (18Trusted Source).
They found that total protein intake was the strongest predictor of muscle strength and size, regardless of whether people consumed it close to their exercise or not.
Therefore, how much protein you consume per day is likely more important than when you consume it for gaining muscle size and strength.
Summary
The total amount of protein you consume each day is more important for muscle growth and strength than the timing of when you eat it.
