Best Protein Sources and Timing for Muscle Growth

Feb 12

Written by INNER G

If you’re training to build muscle, protein gets the most attention, and the most bad advice. This guide covers which protein sources do the job, how to spread protein across your day, when to eat it around training, and two myths the research doesn’t support.

First, Your Daily Amount

Most people building muscle do well on about 1.6 to 2.2 grams of protein per kilogram of body weight a day (Morton et al., 2018). To work out your own number, including how much to eat while losing fat, use the calculator in our guide to how much protein you need for muscle gain and fat loss. The rest of this post is about where that protein comes from and when to eat it.

Where Your Protein Comes From Matters

Some protein sources are better than others. Good-quality protein gives you the essential amino acids your muscles need to rebuild. Animal sources like chicken, fish, eggs and dairy have a complete amino acid profile. Plant sources like lentils, quinoa and tofu need to be combined thoughtfully so you get everything you need (Jäger et al., 2017).

Good everyday options include:

Chicken, turkey and fish
Eggs, Greek yogurt, cottage cheese and milk
Tofu, tempeh and edamame
Lentils, beans and quinoa, combined across the day

Eating mostly plants? Our comparison of plant vs animal protein for muscle goes deeper.

Spread It Out Over the Day

In one study, 20 g of protein every 3 hours built more muscle protein over 12 hours than the same total eaten as two big servings or eight small ones (Areta et al., 2013). Rather than eating most of it at dinner, aim for 20 to 40 g per meal spread over at least four meals (Schoenfeld & Aragon, 2018).

A protein-rich meal within a few hours either side of training is a good habit. Don’t stress about a 30-minute window, though. A meta-analysis found that once total daily protein was accounted for, timing made little difference to muscle growth (Schoenfeld et al., 2013).

Two Protein Myths

“High-protein diets damage your kidneys.” In healthy people, the research doesn’t back this up. A study of athletes on high-protein diets found their kidney function was normal (Poortmans & Dellalieux, 2000), and a 2018 meta-analysis found kidney function didn’t change any differently on higher-protein diets (Devries et al., 2018). If you already have kidney disease, that’s a different story, so talk to your doctor.

“You can’t build muscle on plant protein.” In a 12-week trial, vegans gained as much muscle and strength as meat eaters when both ate the same amount of protein (Hevia-Larraín et al., 2021).

Putting It Into Practice

Protein only builds muscle when it’s paired with training that challenges you. If you’d like help with both, our coaches can set it up for you:

Nutrition coaching in Vaughan gives you a plan that fits your schedule and a coach who checks in. It’s $100/month + HST on its own, and it’s included when you train one on one 2 to 3 times a week.
One on one personal training in Vaughan starts with a Crush It Session: about an hour with a coach for $99.99, credited toward your first training package if you start within 14 days.
Prefer training in a group? Our small group classes are capped at 16 people, and you can try a week of unlimited classes with the $30 7-day trial.

Questions? Call or text us at (289) 536-8066.

Frequently Asked Questions

What are the best protein sources for building muscle?
Chicken, turkey, fish, eggs and dairy give you every essential amino acid in one food. Tofu, tempeh and edamame do too. Lentils, beans and quinoa work well when you mix them across the day.

How much protein should I eat per meal?
Around 20 to 40 grams per meal, spread over at least four meals, works better than eating most of it in one sitting.

Do I need a protein shake right after my workout?
No. A protein-rich meal within a few hours either side of training is a good habit, but total daily protein matters far more than hitting a 30-minute window.

Is a high-protein diet bad for my kidneys?
In healthy people, research hasn’t found harm to kidney function. If you have kidney disease, talk to your doctor before increasing protein.

References

Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6):376-384. PubMed
Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14:20. PubMed
Areta JL, Burke LM, Ross ML, et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9):2319-31. PubMed
Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15:10. PubMed
Schoenfeld BJ, Aragon AA, Krieger JW (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1):53. PubMed
Poortmans JR, Dellalieux O (2000). Do regular high protein diets have potential health risks on kidney function in athletes? International Journal of Sport Nutrition and Exercise Metabolism, 10(1):28-38. PubMed
Devries MC, Sithamparapillai A, Brimble KS, et al. (2018). Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. The Journal of Nutrition, 148(11):1760-1775. PubMed
Hevia-Larraín V, Gualano B, Longobardi I, et al. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Medicine, 51(6):1317-1330. PubMed