So you've bought your protein powder, you have the recipes for some delicious smoothies, and you're ready to make that shake, but now what? Is this the best time to get the maximum benefit? Should you be drinking the protein shake BEFORE you work out or is it better to drink it AFTER the workout? Or is it even better to take in the morning or before bed?
Protein and Your Body
The purpose of protein is to give your body energy and the necessary amino acids that it can use to replenish muscles and build new ones after you exercise. The protein needs to be rapidly available after you take it for it to be the most effective. The availability of the protein depends on the type of powder used, which we will discuss in a bit.
The reason that protein powders are so popular is that they offer a convenient way to get more protein into your diet. Getting enough protein in your diet, especially to support a tough work out, can be a challenge even for people who are free to eat whatever they want. Many protein-rich foods need to be cooked or prepared, but protein powders are a quick and easy option that can be used any time.
The best way to ensure that you are getting enough protein every day is to take a supplement that is made almost entirely of protein. That way, you have total control over the amount of protein you are consuming.
When is the Best Time to Drink a Protein Shake?
Most people have no idea when to take protein for optimal muscle-building benefits. Frequently, they end up going about it completely wrong. Not only does this lead to less efficient muscle building, but it can actually cause you to gain weight and reduce the effectiveness of your workout!
The truth is that the best time to take protein powder can vary from person to person. The ideal time depends on your goals and the type of protein you are taking.
The secret to taking protein powder is all about using it wisely. Fast-acting protein powders give you a quick source of energy, while the slow-acting protein powders will help to repair your muscles after a workout. Knowing which type of protein is which will help you decide when to drink a protein shake.
The secret to taking protein powder is all about using it wisely. Fast-acting protein powders give you a quick source of energy, while the slow-acting protein powders will help to repair your muscles after a workout. Knowing which type of protein is which will help you to take the protein powders at the right time.
Types of Protein Powders:
Protein absorption can vary based on many different factors, such as what other types of food you eat with it or how long it has been since your last meal. A 2006 review found that in general, between 8 to 10 grams of whey protein is absorbed per hour, 6.1 gram/hour for casein, 3.9 grams/hour for soy and 2.9 grams/hour for egg.1 Based on that information, here are the best times to take each type of protein powder.
Whey protein is a great pre-workout drink, as it gives your muscles a quick shot of energy. It helps your body enter the anabolic (growth) phase, promoting the growth of muscle fiber size and count. However, the best time to take whey protein is after a tough workout. It contains the amino acids that will IMMEDIATELY get to work repairing your muscles. Drinking whey protein after a workout can help to prevent a lot of the soreness that follows a high intensity workout.
Eighty percent of the protein in milk is casein, the slow-acting type of protein that takes much longer for your body to break down and digest. Casein may not be ideal for quick muscle replenishment after a workout, but might be beneficial for those struggling with constant hunger. The longer a protein takes to digest, the fuller you feel after taking it. The best time to take protein powder made from casein protein is first thing in the morning, as it will help you stay full throughout the day. Casein can also be used before bed to help stabilize blood sugar over night and restore and repair muscle.
Soy protein is a slower absorbing protein when compared to whey or casein. Its main benefit is that it contains more glutamine, an important amino acid for thyroid and immune health. There is a lot of controversy surrounding it due to the fact that most soy is genetically modified and may alter hormones due to its phytoestrogen properties. But, if you choose to use soy protein powder, it is best as a midday snack as it can help you to push back your hunger pangs.
Egg protein is the slowest to digest. The study mentioned above uses a whole cooked egg to measure protein absorption. Therefore, the fat content of the egg may have had an influence on the results. Regardless, just like soy, the best time to have egg protein is as a midday snack, helping you to stave off hunger pangs and cravings until dinner.
There are a number of protein powders made with a blend of two or more types of protein. A protein made with all three types of protein (slow, mid, and fast-acting proteins) are a great option any time. They will give you the protein needed for immediate repairs, and the mid and slow-acting proteins will keep your body repairing the muscles all afternoon long.
The Four Rules of Protein Supplements
Here are four rules to follow when deciding when to take a protein shake:
1) Always supplement post-workout. That’s when your muscles are at their most needy, and taking protein immediately post-workout gives them the protein they need.
2) Always supplement pre-workout. Your body needs energy before your workout, and taking a quick-acting protein supplement 30 to 60 minutes prior to exercise will give your muscles the energy to get through a training session.
3) Take before bed. Slow-acting proteins taken before bed will do wonders for your body's natural repairs.
4) Have protein powder first thing in the morning. Your body needs a dose of protein after a night's sleep with no nutrition. Starting your day with protein powder sets it on the right metabolic track for the day!
So, really you can take protein any time, deciding when to take protein powder depends on your goals and the type of protein you are using.