For most people, it can be challenging to get enough protein from diet alone, especially if they do not eat a lot of meat. This is why it helps to supplement your daily protein needs with whey for maximum muscle hypertrophy – but there is a right way to do it.
So what is the best time to take protein? The answer may depend on your specific goals.
Here’s what we know.
Taking Whey Protein for Weight Loss – Time: Morning
Furthermore, during sleep, our body uses amino acids to power our metabolism. This makes it important to replenish our amino acids with an extra dose of protein. Since whey protein is composed of BCAAs (branched-chain amino acids), which can promote the growth of lean tissue, you can burn calories faster, even if you’re not working out.
A high protein diet can also help you manage your appetite by reducing ghrelin levels, a hunger hormone.
It is believed that the best time to take whey protein is in the morning, especially when you’re trying to lose protein. This will boost your metabolism and curb your appetite.
Note that whey protein isn’t designed to be a meal replacement on its own. You still need a source of carbs to keep your energy levels up. Remember, if you deprive your body of food, you risk losing your muscle mass as well! The best meal plan includes healthy fats, micronutrients, and carbohydrates. Try adding oats, nut butter, and fruits.
Pro tip: You can add all of the above ingredients with gold standard whey protein to create a balanced shake containing sufficient calories and macros. Keep this up and you’ll find a successful strategy for sustainable weight loss!
Taking Whey Protein to Gain Weight – Timing: In Between Meals
The best way to bulk up is by consuming more calories into your body that it is burning after each workout session. Whey protein can help out with this by acting as a source of carbs. It is not uncommon for athletes to use whey protein as a source of extra healthy calories throughout the day. If this is the case, timing isn’t all that important.
If you want to use protein as a source of calories, you can use them after a meal so they don’t ruin your appetite for food.
Pro tip: Make a high-calorie shake with whey protein by tossing in some milk and nut butter. This will bulk you up in no time.
We, of course, recommend taking Gold Standard Whey Protein, for best results.
Taking Whey Protein for Hypertrophy – Timing: Before Working Out
Many fitness enthusiasts argue that post-workout is the best time to take whey protein to encourage muscle hypertrophy and improve recovery times. Our muscles take quite a beating during a workout session and need to be replenished. Consuming whey protein right after a workout can maximize your chances of kick-starting the repair process.
The body starts the muscle-building process right after a workout session. To improve your results, try to consume 25 to 30 grams of whey protein. This will provide your body with the necessary amino acids it needs to build muscles and expedite the repair process.
You don’t have to consume whey protein right away. It’s ideal to take whey protein 30 minutes after a training session so you can take advantage of all of the post-workout benefits of whey protein.
It is worth noting that there’s only so much protein that our body can use at once, so it’s best to spread protein throughout the day.
Pro tip: Try not to consume your shake right after a high-protein meal.
Taking Whey Protein for Performance – Timing: Before Training Begins
One study found that cyclists who took protein during training were able to improve their recovery and reduced muscle soreness. Since protein can improve performance and recovery, it should be consumed immediately before the start of the session.
This sort of timing is particularly helpful for endurance athletes who may see improved performance from protein.
Taking Whey Protein before Going to Bed
Finally, you can also take protein before going to bed. It is an effective way to promote muscle growth by increasing the availability of amino acids for recovery throughout the night.
Experts recommend consuming at least 40 grams of protein before going to bed to maximize muscle growth.
Pro tip: The average person needs a minimum of 1 gram of protein per kilogram of body weight per day. So a person weighing 75kg would need about 60 grams of protein per day. However, your exact requirements may vary based on your activity levels.