Building Muscle
If protein plays a vital role in weight loss, it plays an even more prominent role in building muscle.
Much like “calories in, calories out" for losing weight, when it comes to building muscle, it's all about "protein in, protein in." What we mean by that is, to build muscle and strength, you have to consume more protein than your body will break down during resistance or weight training.
So when do you consume protein for muscle building? That's a hot topic, and it all depends on who you ask.
Once upon a time (and still today, really), it was believed that you had to consume protein within an hour after your workout. This hour is known as the "anabolic window," believed to be the ideal time for when your body will optimize nutrients like protein the best.
On the flip side, if you aim to avoid muscle loss, you should aim to eat upward of 30 grams of protein per meal. So if you have a meal where you might consume less protein, such as breakfast, consider drinking a protein shake with your meal to ensure you take in enough protein to avoid muscle loss.