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Updated: Sep 16, 2025

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Does Protein Ingestion Timing Affect Exercise-Induced Adaptations? A Systematic Review with Meta-Analysis.

Rafael A Casuso1, Lennert Goossens2

  • 1Department of Health and Biomedical Sciences, Universidad Loyola Andalucía, Calle Escritor Castilla Aguayo, 4, Poniente Sur, 14004 Córdoba, Spain.

Nutrients
|July 12, 2025
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Protein timing around exercise does not significantly impact lean body mass. While pre-exercise protein may enhance lower body strength, more research is needed for definitive conclusions on strength gains.

Keywords:
body compositionchronobiologyresistance trainingstrengthsupplementation timing

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Area of Science:

  • Exercise Physiology
  • Nutritional Science
  • Sports Medicine

Background:

  • Muscle strength and mass are crucial for exercise performance and health.
  • Previous meta-analyses suggested protein timing is irrelevant for muscle gains.
  • These analyses did not directly compare pre- vs. post-exercise protein intake within studies.

Purpose of the Study:

  • To meta-analyze studies directly comparing protein intake before versus after exercise.
  • To assess the impact of protein timing on muscle strength and lean body mass.

Main Methods:

  • Searched PubMed, Web of Science, and Scopus databases up to January 2024.
  • Included randomized controlled trials (RCTs) with at least 4 weeks of pre- or post-exercise protein intake.
  • Performed random-effect meta-analysis on strength and lean body mass outcomes.

Main Results:

  • No significant effect of protein timing on lean body mass (SMD: -0.08).
  • No significant effect on chest press strength (SMD: 0.07).
  • A trend suggested pre-exercise protein enhanced leg press strength (SMD: 0.70), but subgroup analysis lacked significance (p=0.07).

Conclusions:

  • Protein timing has a minimal impact on exercise-induced lean body mass changes.
  • Potential differential effects on upper and lower limb strength warrant further investigation.
  • More research is needed to confirm the impact of protein timing on strength adaptations.