The Importance of Protein Timing: When and How Much Should You Eat?

Protein is the most important nutrient for muscle repair and growth, especially when doing intense CrossFit workouts. Whether its strength training sessions, high-intensity intervals, or longer cardio workouts, our muscles break down. Protein helps repair those muscles, making them stronger and helping us recover faster.

How Much Protein Do You Need?

Most people don’t get enough high-quality protein in their diets. (Spoiler, it’s WAY easier to eat excessive amounts of carbs) The amount of protein you need depends on your body weight and activity level, but a good rule of thumb is to aim for about 0.7 to 1 gram of protein per pound of body weight each day. So, if you weigh 150 pounds, you should be eating 105 to 150 grams of protein per day.

Why Timing Matters

It’s not just about how much protein you eat, but also when you eat it. Eating protein soon after your workout, ideally within 30 to 60 minutes, is one of the best times to help your muscles recover. This is when your muscles are most receptive to absorbing the nutrients they need for repair and growth.

That doesn’t mean you only need to eat protein right after your workout, though. Spreading your protein intake throughout the day—at breakfast, lunch, dinner, and snacks—helps keep your muscles fueled and gives your body a steady supply of what it needs to stay strong.

High-Quality Protein Sources

During the 6-Week Challenge we held at CrossFit Sweat Shop in May, members who saw the biggest changes in their body composition all commented the same thing: they significantly increased their intake of high-quality protein. Many of them added more protein from animal sources like chicken, beef, and fish, while others included protein powder to hit their daily goals.

Both animal protein and high-quality protein powders are great sources because they contain all the essential amino acids your body needs. These amino acids are the building blocks of muscle, so the more complete the protein, the better for recovery and growth.

Protein for Body Composition

If you’re looking to lean out or build muscle, getting enough protein is key. It helps you lose fat while maintaining muscle, which is why those who increased their protein during our 6-Week Challenge saw such noticeable changes in their bodies. The combination of CrossFit workouts and a protein-rich diet is a powerful way to improve body composition.

Final Thoughts

If you’re serious about seeing progress from your CrossFit workouts, start paying attention to how much protein you’re eating and when. Make sure you’re getting high-quality sources, spread throughout the day, and don’t forget to fuel up after your workout to give your muscles what they need to recover and grow. The results will speak for themselves!