{"id":150302314638,"date":"2023-06-09T22:11:46","date_gmt":"2023-06-10T02:11:46","guid":{"rendered":"https:\/\/bioptimizers.com\/blog\/?p=150302314638"},"modified":"2024-09-23T07:19:34","modified_gmt":"2024-09-23T11:19:34","slug":"best-protein-shakes-muscle-gain-timing","status":"publish","type":"post","link":"https:\/\/bioptimizers.com\/blog\/best-protein-shakes-muscle-gain-timing\/","title":{"rendered":"Part 2: Protein Shakes for Muscle Gain: Science, Timing, Comparison, and More"},"content":{"rendered":"\n

To gain weight, being in a calorie surplus<\/a> is essential.<\/span> When specifically looking to put on muscle, you just need to eat more protein to provide building blocks for your body. <\/p>\n\n\n\n

Your body optimizes muscle synthesis when you have a steady supply of protein throughout the day, as opposed to getting all of it from one or two meals. The total amount you consume in a 24-hour period is more important than the frequency.<\/span> However, sharing it across multiple meals and activating mTOR more times may provide better results.<\/p>\n\n\n\n

mTOR<\/strong> is a protein that regulates muscle protein synthesis, cell growth, and metabolism.<\/span> It is important for increasing muscle size.<\/span> Nutrient availability, amino acids (especially leucine), caloric surplus, and insulin-like growth factor 1 (IGF-1) can activate mTOR.<\/span> <\/p>\n\n\n\n

Each dose of protein you eat throughout the day should activate mTOR, signaling for muscle building. Much of the timing principles in post-workout nutrition relate to mTOR.<\/p>\n\n\n\n

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Pre and Post Workout<\/h2>\n\n\n\n

Consuming protein before exercise<\/strong> can help provide your muscles with readily available amino acids to support muscle synthesis and enhance muscle recovery.<\/span> <\/p>\n\n\n\n

Post-exercise<\/strong> protein also has benefits.<\/span><\/span> After a workout, your muscles are primed to absorb and replenish nutrients. This is often termed the \u201canabolic window<\/em><\/strong>\u201d.<\/span> <\/p>\n\n\n\n

This window was thought to last 30 minutes-2 hours post-exercise. However, more recent studies suggest that this window may be larger,  with protein synthesis remaining high even several hours after exercise.<\/span> This means that nutrient intake during this extended period can still support muscle recovery and growth.<\/span> <\/p>\n\n\n\n

It is more important to consume enough protein throughout the entire course of the day for muscle gain than to focus only on post-workout nutrition.<\/span> Using a protein shake can be helpful to ensure you meet your goals and as long as the protein you are getting is complete, your results should be similar no matter the protein type.<\/span> <\/p>\n\n\n\n

Protein Shake Throughout the Day<\/h2>\n\n\n\n

As mentioned above, having protein between meals can help ensure your body has a steady supply of amino acids to promote muscle synthesis and prevent muscle breakdown. Shakes are especially useful if you tend to have large gaps in between meals or struggle to reach your protein targets through whole foods alone. <\/p>\n\n\n\n

Getting protein at various times of the day can make it easier to activate mTOR. mTOR is sensitive to exercise, insulin levels, total calories, and importantly, amino acid intake from protein. The amino acid leucine is especially responsive to mTOR, and getting in 2-3 grams in combination with enough protein can activate mTOR and promote muscle protein synthesis.<\/span> <\/p>\n\n\n\n

Different types of protein have varying amounts of leucine and other amino acids that can activate mTOR<\/span><\/span>:<\/p>\n\n\n\n

Protein type<\/strong><\/td>% Leucine <\/strong><\/td>Amount per 20 g serving<\/strong><\/td><\/tr>
Whey<\/td>13.6%<\/td>2.72 g<\/td><\/tr>
Casein<\/td>10.2%<\/td>2.04 g<\/td><\/tr>
Pea<\/td>7.6%<\/td>1.56 g<\/td><\/tr>
Hemp<\/td>6.9%<\/td>1.38 g<\/td><\/tr>
Chicken breast<\/td>12.23%<\/td>2.4 g<\/td><\/tr>
Beef<\/td>8%<\/td>1.6 g<\/td><\/tr>
Egg<\/td>9%<\/td>1.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

By combining protein sources, you can ensure you are reaching your leucine targets. Plus, by consuming leucine-containing proteins at regular intervals throughout the day, you can be sure that you are optimizing protein synthesis and mTOR activation. <\/p>\n\n\n\n

Keep in mind that while leucine can activate mTOR and muscle protein synthesis, you still also need all the 20 amino acids to build muscles. Therefore, it\u2019s best to eat a diverse range of protein foods throughout the day. If you rely on plant-based protein sources<\/a>, be sure to complement them to get complete proteins.<\/p>\n\n\n\n

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Protein Shake Before Bed<\/h2>\n\n\n\n

There are pros and cons to consuming protein before bed. However, if you are looking to gain muscle mass, they may be a good tool.<\/span> <\/p>\n\n\n\n

Having protein before bed can help provide a sustained release of amino acids during the overnight fast. This can help prevent muscle breakdown and support muscle repair and growth overnight.<\/span> This effect may be even greater when consuming slow-digesting proteins, as they can release amino acids gradually overnight. It may also be even more beneficial if you exercise in the evenings.<\/span><\/span>  <\/p>\n\n\n\n

If you struggle to reach your protein targets, an evening protein shake may help you bump up your intake, without having to consume a heavy meal right before bed. It may also boost metabolism the next day.<\/span>  <\/p>\n\n\n\n

Some people may find that having protein too close to bedtime causes digestive discomfort, which can impact sleep quality. How you respond can depend on your unique metabolism, training status, and overall nutrient intake. The best way to find out is to track your sleep quality with tools like the Oura ring. If your sleep quality drops with pre-bed protein intake, then it\u2019s best to avoid the protein before bed.<\/p>\n\n\n\n

How to Boost Muscle Gain Results<\/h2>\n\n\n\n
  1. Pair protein with carbohydrates<\/li><\/ol>\n\n\n\n

    Pairing protein with carbohydrates can be helpful when looking to gain muscle through these following mechanisms: <\/p>\n\n\n\n