Protein is an essential macronutrient that fuels a lot more than just #gains.
It plays a role in your energy levels, immune function, and metabolic health, too.
Your body is always breaking down protein, so it needs a consistent supply from your diet.
But is there a certain time of the day that’s considered best for refueling?
Let’s explore the best times to consumeprotein powderso it works the hardest for you.
Why you should spread out your protein intake.
Most active people will want to consume around1.4 to 2.0 grams of protein per kilogram of body weight2.
If you weigh 165 pounds, that’s around 105 to 150 grams of protein per day.
Ideally, you’ll be able to meet your protein needs by eatingwhole-food protein sources.
“Until you have a meal that triggers MPS, you’ll stay catabolic.”
And what sets off MPS and gets us into an anabolic state?
You guessed it: protein.
It will also set you up to fulfill that all-important daily protein quota.
However, there are some ways to optimize your timing slightly depending on your specific goals.
Summary
Protein to lose weight.
If fat loss is your goal, you’ll want to get plenty of exerciseparticularlystrength trainingdaily too.
Talk to your doctor before trying it.)
Here isa complete guide to using protein powder for weight loss.
Should I consume protein before or after exercise?
There’s a reason the stereotypical weightlifter follows up every gym session with a protein shake.
Eating protein after a workout helps refuel the body and restore muscle tissue that was damaged during exercise.
Researchers used to think this time window was relatively shortaround 30 to 60 minutesbutthis notion has since been challenged8.
One exception is if you work out first thing in the morning without eating beforehand.
In that case,you’ll want to refuel quickly10because you may still be in a more catabolic state.
Should I consume protein in the morning or at night?
Slow-digestingcasein proteinis a popular choice.
Protein timing is like the icing.
And in this scenario, the protein throw in is the candle on top.
We’ve established that protein is essential throughout the day, from morning until night.
Drinking a protein shake after a workout will go a longer way in supporting recovery and muscle protein synthesis.
But you don’t need to rush to drink it right away.
Should I take protein powder every day?
You should be consuming enough protein every daybut it doesn’t need to be in powder form.
Should I drink protein shakes on non-workout days?
Your body always needs protein, even on rest days!
It’s a myth that eating protein without working out makes you gain weight;learn why here.
