If you’re trying to build muscle, what you eat matters—but when you eat it might matter just as much. According to Dr. Ian Smith, a physician and fitness expert, timing your protein intake around your workouts can impact the way your muscles grow and recover.
Protein supports muscle repair, maintains strength, and keeps metabolism steady, especially if you’re lifting weights or doing resistance training. Here, we’ll break down what Dr. Smith recommends as the best time to eat protein for muscle growth, plus simple ways to hit your daily protein goals without overthinking it.
The best time to eat protein after strength training
Dr. Smith says that if you want to build muscle effectively, you should eat about 30% of your total daily protein within one hour after finishing your workout. That window, he explains, is when your body is primed to absorb amino acids—the building blocks of muscle—and use them to repair the microscopic tears caused by strength training.
The rest of the daily protein should be spread out between your other meals or snacks. If you can’t eat right away, he adds, try to get that protein within two hours of exercising. To rebuild and strengthen the fibers after exercising, the body needs a steady supply of protein. Eating soon after training helps the recovery process start immediately, reducing soreness and supporting faster gains.
For healthy adults who work out regularly, Smith recommends 0.7 to 1 gram of protein per pound of body weight each day. That means someone weighing 150 pounds should aim for 105 to 150 grams daily, with roughly a third of that coming soon after their workout.
Research from the Cleveland Clinic and other institutions supports this approach, showing that timely protein intake helps maximize muscle protein synthesis—the process by which muscles grow stronger. It doesn’t mean you have to rush for a shake the minute you drop your dumbbells, but getting protein in shortly after training does give your muscles what they need to recover efficiently.
Easy ways to get enough protein and support muscle growth
Dr. Smith encourages people to get most of their protein from real, whole foods instead of relying only on supplements. If you’re trying to meet your daily target, think about spreading protein across all your meals while emphasizing that post-workout serving.
- Eat a protein-rich meal or snack after every workout. A simple option could be grilled chicken with quinoa, Greek yogurt with berries, or a tofu stir-fry. Aim for at least 25–40 grams of protein in that meal.
- Use protein shakes as a backup. If you’re short on time or can’t stomach a full meal after exercising, a whey or plant-based protein shake works well. Choose one with minimal added sugar and enough protein to meet your post-workout goal.
- Don’t skip other nutrients. Healthy fats and complex carbohydrates, such as avocados, nuts, and sweet potatoes, provide energy for your next session and support recovery.
- Space protein evenly throughout the day. Having some protein at every meal—like eggs at breakfast, fish at lunch, and beans or lentils at dinner—keeps your muscles fueled and reduces cravings.
Building muscle takes consistency. Eating enough protein—and eating it at the right time—helps your training pay off. As Smith puts it, the one-hour window after exercise is your opportunity to feed your muscles and keep your progress moving forward.