The short answer: NO

Yes, proteins (amino acids) are the building blocks for improving muscle anabolism. But you don’t have to run to eat or drink protein immediately after you finish your workout.

Does protein timing matter?

No protein is immediately absorbed by your body. As soon you ingest any food or supplement it starts to break down in the mouth and continues through all the digestive system. Just this stage will take 30 to 1 hour approximately. When proteins break into the smallest particles and get to the liver, syntheses can take between 5 to 8 hours. For example, whey protein, one of the fastest proteins that our body can absorb, metabolizes in the liver at 10 grams per hour.

How the body breaks down protein

Your body is in a constant state of digestion.Some research points out that we break down approximately 250 grams (about 8.82 oz) of proteins daily. The body is constantly breaking proteins and building new ones.  To form new proteins, broken down amino acids are placed into a “pool.”

This amino acid pool is not a literal pool. The term refers to the collection of amino acids found in the blood, lymph, and the interstitial fluid between cells. When the body needs to synthesize a new protein, it can pull from this pool of amino acids. The pool encompasses all the amino acids obtained from the diet, recycled from proteins, and non-essential amino acids produced by the body. All of these are available for metabolic processes.

Factoring in fasting

If you plan to go to the gym in a fasted state, I highly recommend having a good mix of macronutrients (carbs, proteins, fats). You should consume these as soon as possible to avoid muscle glycogen depletion. Moreover, depletion can induce muscle catabolism (when the body uses muscle as an energy source instead of burning fat or carbohydrates).

In summary, if you maintain a well-balanced distribution of your meals and supplements, there is no need to rush to consume protein immediately after your workout.

Author: Fernando Anes