Sorry, Page Not FoundSo you've bought your protein powder, you have the recipes, and you're ready to make that shake, but now what? Not only does this lead to less efficient muscle building, but it can actually cause you to gain weight and reduce the effectiveness of your workout! You have been warned, so read on to find out when to take protein powder…. The best time to take anabolic protein of protein powder is to give your body a form of energy that it can use. The availability of the protein depends on the type of powder used.
When should I drink protein shakes? - Men's Health
I see it all the time. The result of this overconsumption of protein powder can cause bloating and digestion problems, and is a big waste of money. Your muscles are in a constant state of synthesising and breaking down muscle proteins, only when protein synthesis exceeds breakdown can muscle growth occur.
This state is called a positive protein balance and this is the process by which muscles grow. Weight training increases protein synthesis, but only if sufficient amino acids from the diet are present will synthesis exceed breakdown, resulting in muscle hypertrophy. Whey protein powder is a very high quality, high biological value protein source that is rich in these muscle building amino acids.
Scientific studies have been conducted to find out how different doses of protein affect muscle protein synthesis levels.
One such study conducted by the Exercise Metabolism Research Group, Department of Kinesiology, of McMaster University in Canada, had a group of young men perform intense resistance weight training and had them consume a whole egg protein drink containing varying doses 0, 5, 10, 20, or 40 grams of protein post workout.
The study found that maximal protein synthesis after training was achieved with around 20g of protein. The difference between ingesting 20g and 40g was minimal, although there was a slight increase in protein synthesis between these two doses as seen in the graph below.
A similar study conducted in the UK by the Health and Exercise Science Research Group, at the University of Stirling, used whey isolate to look at the growth of skeletal muscle in response to different doses of protein after resistance exercises. The same results were found, no substantial difference on post exercise protein synthesis rates between ingestion of 20 and 40 grams of whey protein. Combine this steroid use with elite level training and there is a dramatic increase in protein synthesis, a much greater increase compared with natural lifters.
Thus, the consumption of more protein is needed to meet this demand. As you can see from the research above, anywhere from 20 to 40 grams of whey protein is optimal to maximally stimulate muscle protein synthesis. So, if for example your whey protein supplement provides 16 grams of protein per scoop, you know that two scoops would provide an ideal dose of 32g and anything more is really a waste. As these studies show, there is really no need to go much over 40 grams, even after working out.
Things like omelette, scrambled eggs, poached eggs and boiled eggs are extremely high quality protein meals and make an ideal high protein breakfast. But for me, I want something faster and easier to prepare upon waking, and something that provides just as much high quality protein. A whey protein shake is the solution — it offers a fast, and delicious protein source at breakfast. To maintain a positive protein balance, it is crucial that you consume a large dose of protein first thing in the morning, and whey protein is the perfect source.
A bowl of oats, shredded wheat or Granola with a protein shake makes a healthy muscle building breakfast. There will be sufficient nutrients circulating to fuel your workout, reduce muscle protein breakdown, and begin the stimulation of protein synthesis post workout. When it comes to protein intake, there is no time more important than after your workout.
Your workout will stimulate muscle protein synthesis AND muscle protein breakdown. Without sufficient protein after training, protein synthesis will not exceed breakdown, the result being little to nothing in terms of muscle growth.
Your pre and post workout meal, consumed around 4 hours apart will start the recovery and repair process after exercise. However, if your post workout meal is going to be consumed later than 2 hours after working out then I recommend the use of a whey protein shake, consumed as soon as your workout ends.
If your schedule does not allow for you to eat a solid food meal at any point during the day, or you simply prefer the convenience of a liquid meal, then a protein shake would make a great substitute. Drinking a protein shake before bed is a good way to keep your muscles fed while you sleep. This is especially beneficial on training days, to stave off muscle protein breakdown and elevate protein synthesis. If you choose to drink a shake before bed go with casein instead of whey.
Casein protein turns to a gel like consistency when it hits the stomach. This dramatically reduces the digestion and absorption rate, resulting in a slow and steady release of muscle building amino acids into the bloodstream throughout the night. So there you have it, a quick guide on how much whey protein to take and the most optimal times of the day to drink them.
You should only ever really need to drink 2 — 3 shakes per day. In the morning, post workout and at some point during the day as part of a meal. So how much protein is optimal for muscle growth?
I know what some people are thinking at this point. Bottom Line As you can see from the research above, anywhere from 20 to 40 grams of whey protein is optimal to maximally stimulate muscle protein synthesis. I recommend shooting for at least 30 grams of protein in your shakes. Post Workout When it comes to protein intake, there is no time more important than after your workout. Other Times of the Day as Part of a Meal: It is best to eat whole healthy foods and vary your protein sources throughout the day.
However, one or two of your daily meals can be a protein shake. Before bed Drinking a protein shake before bed is a good way to keep your muscles fed while you sleep. Mass Building Exercises for Bigger Arms.