The protein timing war has been going on so long that I'm convinced half the supplement industry survives purely on parking-lot shaker anxiety.

You know the scene.

Someone finishes their last set, sprints to their bag like the building is on fire, and dry-scoops 40 grams of whey because they missed "the anabolic window."

Relax.

No muscle is being abducted while you untie your shoes.

A brand-new 2025 systematic review and meta-analysis just landed in Nutrients asking the exact question that has fueled two decades of bro-science economics: does it actually matter whether you take protein before or after training?

Casuso and colleagues rounded up the controlled resistance-training studies that directly compared pre-workout versus post-workout protein ingestion and looked at the outcomes that actually matter—strength and hypertrophy.

Not influencer science.

Real forest plots.

Real confidence intervals. The kind of paper that smells faintly of statistics and crushed dreams.

What They Found

Basically nothing happened.

No meaningful difference.

No secret edge.

No "gotcha" advantage hiding in the timing.

The effect sizes hovered so close to zero they might as well have been doing yoga.

Protein timing (pre vs post) did NOT significantly change strength or muscle gains.

Across most studies. Across populations. Across protocols.

Why This Shouldn't Shock You

This makes perfect sense unless your entire understanding of muscle physiology came from supplement ads written by someone who thinks mitochondria are a Pokémon evolution.

Muscle protein synthesis does not work on a 30-minute trapdoor that slams shut while ominous music plays. It's a rolling process that unfolds over hours and days, driven far more by:

→ Total daily protein intake​
→ Training stimulus​
→ Energy availability​
→ Recovery capacity

Your muscle doesn't care about clocks. It cares about supply. Think supply chain, not Amazon Prime.

What Actually Matters (The Hierarchy)

Hit your daily protein ~1.6–2.2 g/kg/day or the simple 0.7 gm /lb I preaching the Flex Diet Cert for most lifters.

Distribute it like a functioning adult at 2–4 doses with ~25–40g per meal or the simple 4 x 40 approach.

Train hard with violent consistency.

Recover intelligently (sleep, stress management, energy balance)

Protein timing lives way down the priority list, somewhere below sleep and well above arguing on Instagram.

When Context Still Exists

Yes, if you train fasted, haven't eaten in five hours, or stack multiple sessions in a day, having protein after training is just common sense. While the research data is mixed, I have played with higher amounts of EAAs too in some cases too.

The Real Lesson

What this paper really does is expose how often coaches and lifters obsess over the tiniest variable while ignoring the big, boring, unsexy ones that actually move the needle.

Total intake. Consistency. Recovery. Load management. The stuff that doesn't sell tubs.

Credit where it's due—Dan Garner flagged this study and did what good educators do: strip the drama, keep the data, and let physiology do the talking. That's how you advance a field without lighting it on fire.

So if you're eating enough protein, training intelligently, and not living in a perpetual recovery hole, missing your post-workout shake by 20 minutes isn't costing you gains.

The anabolic window isn't closed. It was never that narrow to begin with.

The boring stuff still wins.

Applied knowledge with violent consistency.

Much love,

Dr Mike

Reference

Casuso, R. A., et al. (2025). Does protein ingestion timing affect exercise-induced adaptations? A systematic review with meta-analysis. Nutrients.

PPS -When you are ready there are 3 ways you can work with me
1) Listen to one of my podcasts totally free HERE.
2) Read one of the tons of free articles I have on my site HERE.
3) Book a private 1 hour virtual call to ask me any questions. Cost is $250 and you can email Jodie HERE​

_____________________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

..