• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Reviews Protein

When to Eat Protein for the Best Gains

Avatar photoby Dylan Wolf Published on May 16, 2025

when to eat protein
This post may contain affiliate links (disclosure policy).

Maximize Muscle Growth with Smart Timing

If your goal is to build lean muscle mass, recover faster, and optimize performance, it’s not just how much or what kind of protein you eat that matters—when you eat your protein plays a critical role, and people often overlook it. Strategic protein timing can amplify muscle protein synthesis (MPS), reduce breakdown, and help you make the most of your training.

Our team at Generation Iron has put together a complete guide on when to eat protein for the best gains.

Why Protein Timing Is Important

The Best Pre and Post Workout Meals You Can Possibly Eat

Muscle growth occurs when muscle protein synthesis outpaces muscle protein breakdown. While your total daily intake is key, distributing protein strategically can help you stimulate MPS more effectively throughout the day.

Your body can also only handle a certain amount in one sitting, and if you go over that it is just going to waste. That being said, timing is huge.

The Best Times to Eat Protein for Muscle Gains

1. Post-Workout (Within 30–60 Minutes)

After resistance training, your muscles are primed to absorb nutrients. This is the ideal window to supply your body with fast-digesting protein to kickstart recovery and muscle repair.

What to do:
Consume 20–40 grams of high-quality protein, preferably in shake form for faster absorption

Nutricost Whey Protein Concentrate

Nutricost Whey Protein Concentrate

Nutricost Whey Protein Concentrate

Looking for a cheap whey protein concentrate? Check out Nutricost Whey Protein Concentrate! A quality protein supplement at half the cost.

Shop Nutricost

Nutricost Whey Protein Concentrate is a standout choice post-workout protein. It delivers high-quality protein without artificial additives, helping you recover naturally and efficiently. With a clean label, third-party testing, and a full amino acid profile, it’s an ideal supplement to support lean muscle gains.

Use code GENIRON10 at checkout for 10% off your order.

2. Pre-Workout (1.5–2 Hours Before Training)

A protein-rich meal before exercise can reduce muscle breakdown and supply the amino acids your body needs during your workout.

What to do:
Eat 20–30 grams of protein with complex carbohydrates to fuel your session.

3. Evenly Spaced Throughout the Day

Spreading your protein across 3–5 meals a day keeps your body in an anabolic (muscle-building) state more consistently.

What to do:
Aim for 20–40 grams of protein at each meal. Protein shakes like Nutricost’s make it easier to hit your targets without heavy meals.

4. Before Bed

Your body repairs and builds muscle as you sleep. A slow-digesting protein like casein before bed can help reduce overnight muscle breakdown.

What to do:
Take 30–40 grams of protein before sleep to maintain amino acid availability through the night.

Why Choose Nutricost Whey Protein Concentrate?

cheap whey protein

Circling back to Nutricost Whey Protein Concentrate, it prides itself on simplicity and transparency. It uses whey concentrate—a more complete form of protein than isolate—preserving more of the naturally occurring nutrients. It’s an excellent option for those seeking a clean, effective supplement.

Pros:

  • No artificial ingredients: No flavors, colors, or sweeteners.
  • Third-party tested: Ensures label accuracy and product purity.
  • Organic and non-GMO: Clean ingredients for better overall health.
  • Ideal for sensitive users: Fewer additives = easier digestion.
  • Full spectrum of amino acids: Perfect for muscle growth and recovery.
  • Cost-efficient dose: Delivers great value per scoop.

Cons:

  • Higher in carbs and cholesterol: Something to monitor if you’re on a strict diet.
  • No digestive enzymes: May affect those with lactose sensitivity.
  • Premium price point: Quality comes at a slightly higher cost.

Price: $51.26
Discount Code: Use GENIRON10 for 10% off your order.

Final Thoughts

Getting the most from your training isn’t just about hitting the gym—it’s about timing your nutrition, especially protein. By eating protein consistently throughout the day, prioritizing your post-workout intake, and choosing a high-quality supplement like Nutricost Whey Protein Concentrate, you’re setting yourself up for real results.

Don’t just train harder—train and fuel smarter.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

Avatar photo

About Dylan Wolf

I work mainly in content writing, focusing my free time on bodybuilding and strength sports. I was introduced to fitness in high school and after watching Generation Iron movies. I love to train. I have competed multiple times, even winning a junior title in classic physique. I have a bachelor's in criminal justice and business obtained through Alvernia University. When I am not focused on work or training, I enjoy watching films or reading about anything and everything.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility