There should be no second thought agreeing that – just like water is necessary for optimal plant growth – proper nutrition is necessary for a rewarding workout. Former American olympian Summer Sanders commented, “Proper nutrition is the difference between feeling exhausted and getting the most out of a workout”. Talking about nutrition, supplements like Protein shakes top the chart! They play an integral part in muscle mass building and weight loss. But a majority of gym-hitters do have the question, “When’s the best time to drink protein shakes?”
For people new to workouts, you may be wondering about the protein shake science as to why weight-lifters and power-lifters stack their cupboards with protein containers! In one shot, the general biology behind the intake of shakes during your workout regime is to replenish the protein that your body breaks down into amino acids for doing its job of building mass, repairing tissues, breaking down food, releasing hormones, etc.
When to indulge in your protein shake entirely depends upon the goal you have set for yourself! Do you want to shred muscles fast? Do you wish to build your muscle mass? Is your focus on calisthenics and core development? Ask these questions yourself, since the timing of your effective protein intake lies in your set goal. You have already read protein shake benefits in a nutshell, but the blog doesn’t end here, as it systematically explains the role of this biomolecule case-by-case! Right now, let’s understand the types of protein supplements available.
Types of Protein and When To Consume Them
Protein is probably the most varied form of nutrient, as it is available in the market for intake in a number of types. Each type has its own purpose.
- Whey Protein – Probably the most advertised and well-known form. All important amino acids are present in it, which stimulates muscle protein synthesis and absorbs fast into the body.
- Casein Protein – White-coloured and is found in milk. Around 85% of casein protein is found in cow milk. Offering a similar function of building muscle, casein gets absorbed in the body slower than whey.
- Hemp Protein – A golden powerhouse of protein for all vegetarian and lactose-intolerant bodybuilders and athletes. It is rich in fiber and healthy fat content and is excellent for building and restoring muscle tissues.
- Soy Protein – Isolated from soybean, it is also a protein provider for vegan trainers. Soy Protein is rich in proteins and fibers, as well as other vital nutrients.
- Pea Protein – Derived from the pea plant, it is a plant-based type of protein. Containing all amino acids, it serves as a form of nutrient in diet.
Now that the types of proteins are studied and discussed briefly, let’s jump into some real business of decoding the optimal protein intake schedule. Be it the protein timing for athletes, or body-builders.
Breaking The Cheat Code – What Should You Consider The Perfect Time To Take Protein Powder?
When motivated individuals hit the gym for the first time, they often get confused as to when to consume protein for muscle growth. To achieve your goal body, you must understand the way your body functions first. Focusing on the logic is key to “cracking the morse code” of this “when?”. Rather than relying on mixed responses from people, embrace and study the cases below, and decide for yourself what is your apt time!
Day or Night?
For elderly people, maintaining their muscle mass and density is a challenging task to upkeep. The National Library of Medicine suggested, that between the ages of 45-50 should consume protein shakes for muscle building at night. This will increase the protein absorption into the body as it is given time to occur steadily and slowly. Moreover, it also energizes early birds hitting the gym, before their workout. Thus, the optimal choice of protein to be devoured is in the evening.
For Losing Weight
What better way to curb your weight than decreasing your tendency to eat more during the day? A meal rich in protein is the perfect way to decrease your appetite, by triggering your body’s metabolism rate.
The best way to help achieve this is to keep eating protein snacks or shakes in between your meals. This can drastically lessen your craving to eat more. What protein does is reduce the release of the hunger hormone called “Ghrelin”, and boost the secretion of appetite-hindering hormones like peptide-1, peptide YY, and cholecystokinin.
For Maintaining Muscle
With age, muscle density decreases quite evidently. Thus, seasoned lifters consume protein bars and powders, pre-workout, or post-workout with an aim to retain it. Additionally, more muscle mass equals less chance of injuries or fractures.
To make up for the loss, scientists suggest adding 25-30 grams of protein per meal. This balances the amount of muscles that’s lost with age.
For Building Muscle Mass
Building muscles involves strength training with weights. You must have surely heard the phrase if you have been a gym-goer for quite some time, “Muscles are built after the workout”. During such type of intensive training, muscle hypertrophy occurs, as it breaks down stored proteins into amino acids. These broken amino acids are to be refilled by effective protein intake.
Generally, a 1-2 hour window post-workout is the ideal time to soak in some of the nutrients. But realistically speaking, the amount of the protein is a more important parameter to be specific rather than the timing. Consuming the shake in the morning or night here depends on the time of your workout.
Pre-Workout vs. Post-Workout Protein Intake – What Is Ideal?
This is one of the most researched doubts among dedicated fitness enthusiasts. Studies from the National Library of Medicine demonstrate that not much difference is noticed in the growth of muscles conducted in both sets of people – i.e. individuals ingesting the powder before workout and another group after the workout.
Another rumor that happens to be floating among gym-goers is that whey protein should be consumed within an hour post-workout. But the International Society of Sports Nutrition, confirms that 120 minutes is the more practical anabolic window to snack on the protein shake for muscle building. This provides the best time frame for building muscles and repairing broken and damaged tissues.
Pre-workout protein shake intake is preferable for individuals looking to gain more energy and pump before setting off their daily sets and reps.
To add more spark to your training sessions and help achieve your dream body, protein will be a notable part of your journey. But remember, there’s always a threshold for every damn thing in the world! “I drink whey too much!” is really not a goal to ace, but just the amount that will transform your hard work to display! Intake of protein shake frequency shall be determined based on 2 things – amount of protein grams in each drink, and the protein derived from other food sources.
You should also be aware of the calories you intake from protein if you are seeking to cut weight. Your diet should include enough carbohydrates and fats proportionately with the protein. You can maintain a ratio of 3:1 – 3 parts of carbs to 1 part of protein. To gain more insight, make a personalized diet chart, and protein shake tips, connect with a personal or local trainer and a professional dietician to make the most out of it!
And for all your supplement needs, reach out to House of Gains, your trusted online store for premium protein powders, muscle-building supplements, and fitness accessories.
Contact us for support, order inquiries, or to explore our high-quality product range. Let House of Gains be your partner in elevating your fitness journey.