Protein Timing – Young

For this article, “young adults” refers to individuals under 39 years of age. In this group, anabolic sensitivity and recovery capacity remain high — yet when you eat protein can still determine whether you grow or merely maintain. What this means is that even for younger individuals hitting the leucine threshold two to three times a day is key for muscle protein synthesis and not just total daily intake.

NPB = MPS − MPB

• MPS (Muscle Protein Synthesis): how quickly new muscle proteins are built.
   
• MPB (Muscle Protein Breakdown): how quickly existing muscle proteins are degraded.
   

When MPS > MPB, the balance is positive and muscle growth occurs.

When MPB > MPS, it’s negative and muscle is lost.

The goal for lifters under 39 is to keep NPB positive as long and as often as possible—especially around workouts.

Resistance exercise activates both MPS and MPB. In a fasted state, breakdown briefly outpaces synthesis, creating a catabolic gap just when your muscles are primed to grow.

1. Exercise raises both MPS and MPB, but MPB rises faster.
    
2. NPB turns negative, meaning muscle loss despite training stimulus.
    
3. MPS peaks for only 1–4 hours post-exercise; without amino acids, that signal fades before building new tissue.
    

If you train and wait six hours to eat:

• You remain catabolic for the entire period.
   
• The MPS surge subsides before amino acids arrive.
   
• You lose the prime anabolic window of maximal sensitivity.
   
• Total daily muscle gain drops, even if total protein intake later is high.
   

Your muscles do stay responsive for ≈ 24 hours, but the first 3 hours post-exercise are where timing matters most.

Consuming 20–25 g of high-quality protein (≈ 2 g leucine) immediately after, or shortly before, training achieves three things:

1. Stimulates MPS while sensitivity peaks.
    
2. Inhibits MPB, turning NPB positive.
    
3. Starts recovery and muscle accretion sooner.
    

Studies show that young adults who take protein right after exercise gain more lean mass and strength over 8–12 weeks than those who delay intake.

Your muscles remain responsive to protein for about 24 hours after training, but the 0–3 hour window is the most efficient period to switch from catabolic to anabolic.
Delaying protein for six hours extends muscle breakdown and reduces total daily accretion.

For adults under 39:

• Consume 20–25 g of high-quality protein within 30 minutes post-workout.
   
• Spread total protein evenly across meals (≈ 3 triggers per day).
   
• Choose leucine-rich sources such as TLC PureOrigin™ WPC 80, eggs, or dairy.
   

“Young” refers to adults under 39 years. Muscles in this group still respond maximally to smaller protein doses (≈ 20–25 g per meal).

Typically in the early forties, when muscle becomes less sensitive to amino acids and requires 25–30 g protein per meal to achieve the same effect.

Yes. Timing controls efficiency. A post-workout shake shifts NPB positive faster, boosting total daily muscle gain.

TLC’s non-instantized WPC 80 provides similar leucine levels but retains prebiotic peptides that improve gut and immune health, supporting the gut–muscle connection for better recovery.

Aim for within 30 minutes post-workout to capitalize on the anabolic window and speed recovery.