The Importance of Timing: When Is the Best Time to Take Protein?
, by Sandesh Prasannakumar, 7 min reading time
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
Free Gifts With Every Order
Get additional 12% OFF Use Code: PAY12
Super-Fast Delivery
, by Sandesh Prasannakumar, 7 min reading time
Protein is a macronutrient of crucial importance in the body, especially for muscle tissue replenishment. Nonetheless, the time one takes their protein is equally significant in ensuring one meets the needs of muscle protein synthesis. New studies show us that nutrient intake timing is also critical in muscle mass, strength buildup, and recovery processes.
Now, when is the best time to take protein? Is it advisable to consume a protein shake before exercising, or is it more advisable to take it after exercising? But what about rest days? Would such a dieting style be suitable for that as well? It will explain its science and provide lucid direction on the most effective protein timing patterns. It was about discovering how to time the protein intake well enough, which could add something extra to your training needs.
Protein intake before an exercise is another practice that should be done before the two-hour exercise time is over, which has been proven to reduce muscle damage and protein synthesis. In essence, pre-workout protein prepares the body to get the most out of nutrients while working out to facilitate recovery and muscle building.
It has been observed that anything between 20 and 40 grams of protein just before the resistance or endurance exercises is ideal. Whey, casein, eggs, meat, poultry, fish, legumes, nuts and seeds are the best types of proteins to consume before engaging in any physical activities. Even more, carbohydrates can enhance performance and recovery when paired with proteins.
Taking a balanced meal 1-2 hrs before the exercises or a professionally prepared pre-workout shake 30-60 mins can be advisable. Aim for 2 hours before training, which is optimal since longer will produce lesser effects. To avoid feeling uncomfortable during the exercise, avoid overfeeding on foods rich in proteins or heavy foods before exercise.
Protein supplementation within the post-workout meal is the most significant nutrient timing strategy for achieving virtually any fitness objective. During vigorous training, muscle fibres split, indicating that the muscle is under some pressure to perform. What you eat or drink right after your workout is responsible for repairing the muscle damage due to the exercise. It initiates muscle protein synthesis for growth and strength.
It is believed that the ‘anabolic window’ of post-training increased recovery and adaptability ranges from 45 minutes to an hour, and it is during this time that protein consumption should occur. Proteins broken down most quickly, such as whey, are perfect for this type of situation. Consuming between 20-40 grams of protein within the first 30-60 minutes of finishing the workout through diet and supplementation is recommended.
Surprisingly, consuming carbohydrates and post-exercise proteins intensifies protein creation and replenishment of glycogen in muscles even more. Consequently, slow-digested casein protein is still a good night feed to maintain muscle formation for 8+ hours during sleep.
It is now widely agreed that the macro-and micronutrient intake during a workout does affect muscle mass gain. Still, scientific evidence demonstrates that the overall daily protein intake does affect skeletal muscle mass and strength in the long run. Ensuring that you take proteins no matter the day you are not exercising will help in the growth of muscles.
It’s preferred to take 0.5-0.8 grams of protein for every pound of the body weight daily if one is involved in muscle buildup and maintenance – 150 per cent for a 200-pound individual. Aim at taking protein in portions of 4- 6, evenly spread throughout the day in moderate portions. The energy density of foods should be low, focusing on meats, fish, eggs, lentils, nuts, seeds, and dairy products.
Again, there is no problem with having a protein shake during rest days simply because it is convenient. Instead of worrying about when to take protein, worry less about that and ensure you consume enough protein throughout the day to meet your daily requirements. According to the research, one essential principle must be followed during both the short- and long-term periods for muscle building.
In summary, protein timing refers to the protein you eat during exercise. Besides targeting the protein intake around the time you exercise, it is also important to aim at consuming the indicated daily requirements so that muscles can be provided with the right nutrients at the right time to promote muscle gain, strength and recovery. Here are some general tips incorporating proteins according to timing and doses to reap the most from your exercise session.
For all your protein and supplement needs, visit Genetic Nutrition!
Consuming protein before and after exercise is best, although some people prefer it only before or after. Take proteins in the range of 20-40g before a workout 1-2 hours before and another dose of 20-40g within 45 minutes of the workout coupled with carbohydrates.
2. When is the best time to consume protein during the rest days?In other words, during the rest day, avoid being too concerned about the nutrient timing of the workouts. Instead, aim to achieve a total daily protein intake and divide this target equally into 4-6 moderate servings throughout the day.
3. Is it important whether or not we eat protein at certain periods of the day?Yes. As a result, the hypothesis of where and when you take protein does matter to muscle building and performance was supported. Special mention should be made of consuming protein before and after workouts for optimal recovery and muscle protein synthesis.
4. Would using protein after or before my workout routine be better if I could only take one?What your body needs even more is what you eat immediately after a workout, which is evident from various research. Choosing between the two, focus on consuming a 20-40g protein with carbs within 45 minutes of a workout. Nevertheless, both before and after the workout, protein intake is advised.