When Is the Best Time to Take Protein?: Protein supplements are some of the most popular supplements on the planet. People use them for a variety of reasons, including building muscle, losing weight, or simply improving their overall health and well-being. However, many people wonder about the best time to take them.
This article outlines when is the best time to start consuming protein, based on your health goals.
There Are Many Types of Protein
When it comes to essential nutrients, protein sits at the top of the list.
When Is the Best Time to Take Protein?: It is a jack of all trades with multiple roles in the body. Protein is a source of energy, can help repair damaged tissue, is essential for growth, and plays a role in preventing infection and disease.
When Is the Best Time to Take Protein?: Protein is naturally abundant in foods such as meat, fish, eggs, dairy products, grains, seeds, and legumes. It is also available in dietary supplement form, commonly known as protein powder.
Here are some of the most popular protein powders you can buy.
Protein: A dairy-based protein. it covers everything Essential amino acid and is quickly absorbed ( 3Trusted Source ).
Protein: A dairy-based protein. it covers everything essential amino acid and is slowly absorbed, which is why people often Take it before bedtime.
Protein: A Plant-Based Protein That Contains All essential amino acids. It has also been linked to some impressive health Benefits.
Protein: A plant-based protein. its level is low The non-essential amino acids cysteine and methionine (6).
Protein: A low-level plant-based protein The essential amino acid lysine (7Trusted Source).
Hemp Protein: A plant-based protein made from hemp seeds that contain high levels of Fiber and essential omega-3 and omega-6 fats. Hemp is low in protein The amino acid lysine (8Trusted Source).
When Is the Best Time to Take Protein?
When Is the Best Time to Take Protein?: People often wonder when is the best time to take protein powder. It depends on your health and fitness goals. You may want to consume it at a particular time of the day, depending on whether you want to lose weight, build muscle, or preserve muscle. Here’s the best time to take protein based on your specific goals.
Protein is One of the Most Important Nutrients for Fat Loss
Eating a high-protein diet may help increase your metabolism and reduce your appetite well as appetite suppressors such as glucagon-like peptide-1 (GLP-1), peptide YY (PYY), and cholecystokinin (CCK). Increases hormone levels ( 10Trusted Source, 11Trusted Source ).
This means that consuming a protein-rich snack between meals may help you eat fewer calories later in the day ( 12Trusted Source, 13Trusted Source ).
One study found that people who ate a snack of high-protein yogurt during the afternoon ate 100 fewer calories at dinner than those who ate crackers or chocolate as an afternoon snack. Yogurt, crackers, and chocolate all contain about the same number of calories ( 13Trusted Source ).
For the most weight loss benefits, aim to eat plenty of protein-rich foods throughout the day.
Protein is important for building muscles.
To build muscle and strength, you need to consume more protein than is naturally broken down by your body during resistance training or weight lifting ( 14Trusted Source, 15Trusted Source ).
The best time to consume protein for optimal muscle growth is a controversial topic.
Fitness enthusiasts often recommend taking a protein supplement 15-60 minutes after exercise. This time frame is known as the “anabolic window” and is said to be the optimal time to make the most of nutrients like protein ( 16Trusted Source ).
However, recent research has shown that this window is much larger than previously thought.
According to the International Society of Sports Nutrition, consuming protein anytime up to two hours after your workout is ideal for building muscle ( 17Trusted Source ).
For the average person, resistance exercise and adequate protein intake are more important than timely protein intake ( 18Trusted Source ).
That said, people training in a fasted state before breakfast may benefit from consuming protein immediately after exercise, as may those who haven’t consumed protein for some time ( 19Trusted Source ).
Preventing Muscle Loss
When Is the Best Time to Take Protein?: Maintaining muscle mass is especially important as you age.
Research shows that people lose about 3-8% of their muscle mass every decade after the age of 30. Sadly, loss of muscle mass leads to a higher risk of fractures and a shortened lifespan.
Scientists recommend spreading protein intake evenly throughout the day to help prevent muscle loss with age. This means eating about 25–30 grams of protein per meal (22Trusted Source).
Most Americans eat nearly three times more protein at dinner than at breakfast. This makes consuming more protein at breakfast an ideal way to distribute protein intake more evenly.
Exercise Performance and Recovery
When Is the Best Time to Take Protein?: Athletes often wonder when they should consume protein for performance and recovery.
For endurance training, combining protein with a source of carbs during and after exercise may improve performance and recovery and reduce soreness ( 24Trusted Source ).
When Is the Best Time to Take Protein?: For example, one study of 11 cyclists found that consuming a protein and carb drink during training improved recovery and reduced muscle soreness, compared to a placebo ( 25Trusted Source ).
For resistance training, protein may help improve both performance and recovery, whether or not it is consumed with carbs.
When Is the Best Time to Take Protein?: For most people, eating enough protein is more important than consuming protein on time. However, athletes participating in resistance training may benefit from consuming protein immediately before or after a workout ( 24Trusted Source ).