BEST TIME TO TAKE PROTEIN

 WHEN TO TAKE WHEY PROTEIN

You may see people in the gym shaking protein before, during, or after their workout, but what is the best time to take your whey protein? Although the benefits are obvious, the time you take your whey protein depends on your goals and your schedule. Read out  how whey works for you.

What is Whey Protein?

Whey protein is found in the liquid portion of the liquid, usually when separated from milk curd during cheese making. Even though it was once discarded, it is now used to make one of the most popular food ingredients on the market. Whey liquid contains about 20 percent cow's milk protein.2 Whey protein is available in several forms (concentrate, chocolate, and hydrolysate), which vary in their processing capacity. The most common form on the market is whey concentrate.

1) When Do You Take Whey Protein?

The best time to take whey protein is between 1 hour to complete your exercise to help your muscles recover. However, research shows that repair and regeneration can take up to 48 hours. This is why it is considered appropriate to take between 20g and 30g of whey protein at any time of the day. All to make sure you eat 1.7g of protein per kilogram of body weight per day.

2) Benefits of Whey Protein

Whey protein is thought to be the best form of protein for the body to use and digest. Whey protein is rich in glutamine and branched chain amino acids (BCAAs). These are considered essential amino acids for anyone who trains by providing a source of energy to withstand muscle wasting and support recovery. Whey protein can be used in several biochemical processes growth and repair and is essential for muscle contraction.  Whey protein is used to maintain several metabolic processes and to regulate body composition.

3) Taking Whey Protein in the Morning

As glycogen stores decrease overnight, the body is forced to turn to amino acid stores to boost metabolic processes. This puts the muscle in a catabolic state (or degeneration). Whey protein is a fast digestible protein that is good for you when you wake up, as it quickly delivers amino acids to your muscles and counteracts muscle wasting. Many experts recommend eating a quality whey protein shake, first thing in the morning. This is due to its impressive Biological value and high amino acid profile that ultimately ‘sets you apart’ for the day.

4) Taking Whey Protein Pre-Workout 

Whey protein shake pre-Workout is important for building a good nitrogen balance in the body. This is necessary in order to stimulate protein synthesis and to increase muscle mass. Protein is the building block of new tissue. Studies have found that protein synthesis increases when whey protein is taken ‘immediately before exercise’. For this reason try to incorporate 25-35 grams of whey protein as the basis for your pre-workout exercise.

5) Taking a Whey Protein Post Workout

Perhaps the most important time for athletes to take whey protein immediately after exercise. This is because you have just put your muscles under a lot of stress and you should now provide the elements for repair and regeneration. A fast source of protein such as whey protein is an excellent choice. Studies show that after a strength-based training session your muscles get hungry so you have 'sponge-like' properties. Scientists believe that you can absorb more protein during this time than at any other time of the day. It therefore makes sense to add a large supply of whey protein after exercise. This will serve as a good foundation for your movement and begin the recovery process.

6) Taking Whey Protein Before Bedtime

At night some people will go for a few hours without food. With limited nutrition in your muscles, muscle may be forced to turn to amino acid stores to trigger metabolic processes. It is recommended that you take a whey protein shake before bed to keep your muscles from getting into a catabolic state. Feeding this way ensures that nutrients are available during the night-time fast and that weight loss can be avoided. Due to its nature of immediate release, many nutritionists prefer to recommend casein protein instead of whey protein before bedtime. This provides a tapered release of nutrients to the muscles at night.

7) Take Home Message

Whey protein is a powerful supplement that can help experienced and underweight athletes in a variety of ways. While some of your diet and exercise are important, whey protein has the potential to help you lose weight, maintain lean muscle mass while reducing calories, increase your recovery time before your next exercise, and improve your exercise performance. The time you use whey protein depends on your goals, but making whey protein a regular part of your routine can show many different benefits.

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