Let’s trim the fat, simplify protein, and address the ins and outs of this largely misunderstood nutrient. Protein seems to either be wildly overcomplicated, neglected completely, or the source of unusual misconceptions and strange gym rituals. The truth is that protein in your diet is simple!

We won’t get into all of the nonsense surrounding protein. Instead, we’ll cover the essentials and how you can optimize your intake of this important macronutrient. No more whacky post-workout procedures or fear of overconsumption. Just a few, simple, science-based suggestions to help you better build strength and muscle.

Focus on Exercise More Than Protein

First things first: a proper training program is what really stimulates adaptations and ultimately drives increased strength and muscle. Dietary factors like the type of whey to use or how many grams of protein to consume per day can sometimes seem more important and appealing things to tackle first. The truth is, however, that training is the biggest catalyst for performance increases and growth.

Those other, sexier topics, are actually much lower on the priority list, and as interesting as they are, it’s always best to make sure your training is handled before picking protein apart. Always keep in mind that nutrition's role is to support your training, not consume it.

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Amino Acids and Types of Protein

In the sports performance world, animal sources of protein are king. They are the simplest, most efficient way to get a full spread of amino acids, as well as other essential nutrients. Meat, eggs, and dairy products are simple, high-quality protein sources that you can get anywhere.

These sources, especially whey protein, are very high in the essential amino acid leucine. High leucine content is a key driver in turning on muscle protein synthesis and the sources mentioned are the easiest way to get a lot of it! You can, of course, get enough protein from plant sources but the leucine content is much lower, making it difficult to get enough.

Animal protein sources are hands-down the highest quality, but not all are created equal. Choosing the least processed and most natural states of these foods like grass fed beef and farm fresh eggs is ideal. This will provide better nutrition and fewer hormones, chemicals, and other unhealthy additives.

Timing: When to Eat Protein

Protein timing surrounding workouts gets a lot of attention but for most athletes, it is not nearly as critical of an issue as many make it out to be. Listening to protein talk in the gym locker room can be comical, as many trainees seem almost superstitious in the way they treat their workout nutrition.

If you don’t have whey to chug 30 seconds after your last rep, your workout is NOT going to waste. Yes, your muscles and other tissues are more sensitive to nutrition post-workout, but you DO have time to drive home… and yes, even cook a meal.

Quick Tips for Protein Timing:

1. Spread your protein fairly evenly throughout the day, eating some at each meal. Whether that’s three larger meals or six smaller ones doesn’t matter so much.
2. When in doubt, eat a little extra protein. Contrary to common belief, it’s not going to harm your kidneys!
3. A pre-bed protein snack like a whey protein shake can be a healthy nightly ritual for athletes.

Workout Nutrition

Workout nutrition is another topic that steals the spotlight but mastering that is a false summit. 90% of nutrition is not around workouts, so your eating habits during the majority of the day are actually the most advantageous to master. Eating a specific way during the few hours surrounding training is of far less importance. If you’re getting a high-quality animal protein source at EACH MEAL, then you’re in good shape. Workout nutrition has its role, but be sure to focus the majority of your energy on your normal eating routine.

Don’t panic if you forgot your protein shake! It’s still worth proceeding with your day’s training.

Summary:

1. Exercise trumps all! Proper training will encourage your body to use protein to grow stronger. Activate its response to regenerate and grow.   
2. Animal protein sources are the best for performance, and the less processed they are, the better.
3. Your muscles aren’t going to fall off if you don’t get immediate post-workout protein! Get a balanced, protein containing meal in within 1-2 hours and you’re all set.
4. Workout nutrition makes up a small fraction of our daily eating, making it the least important factor when considering protein consumption.   

If you enjoyed this article and are interested in further supporting your training with proven, scientific nutritional techniques, then click to begin mastering essential performance boosting habits with GB Thrive, GymnasticBodies Nutrition program.