In partnership with Decibel Nutrition
If like most of the gym-hitting population you are seeking gains, it’s pretty much a given that you should incorporate protein supplements into your diet and workout regime.
But, in the hunt to support muscle growth, timing can be everything, and you’re far more likely to see results if you drink a shake at the right time of the day – not just at random intervals whenever you have a chance.
So when are the best times to grab your shaker?
As reported by BodyBuilding.com, post-workout is considered the most important time to get protein into your system.
If you’ve pushed yourself in the gym then it’s important to start the recovery process as soon as possible, otherwise you won’t be maximising potential results.
As recommended by Adrian James, mixing whey with water should help ensure fast absorption.
Whey is also promoted by the National Strength and Conditioning Association as it contains the highest concentration of essential amino acids of any protein.
Before You Workout
Not only is it important to fuel your muscles following a good workout, it is also highly recommended you have a supply of protein in preparation.
Coachmag recommends drinking a shake 30 minutes before starting your workout. This is believed to open the ‘anabolic window’ and limit any catabolic effects on your muscles.
Before You Go To Sleep
Before bed is the perfect time to take on protein because your body is essentially deprived of nutrition for the six to eight hours you have your eyes shut.
An injection of whey protein at this time will aid further recovery and minimise muscle breakdown.
First Thing When You Wake Up
Just as you’ve taken protein before catching 40 winks to maintain your muscles through a period of fasting, it’s also important to top up those levels once you wake up.
If it’s gains you’re seeking then combine some form of protein intake with breakfast, particularly if you undertake cardio at the start of your day.
Fasted cardio is great for weight loss, but pushing too hard, too early, without a decent energy source can see your body turn to your muscles for fuel.
Adrian James Nutrition
Apps Shop Articles Challenge About The Best Time to Take Your Protein Shake The Best Time to Take Your Protein Shake Whey protein is synonymous with muscle growth and repair. But it’s not just what you drink – when you drink is also crucial. The human body is not efficient at storing protein, which is why regular protein intake is required to build muscle tissue. By feeding your body at the right times, you can maximise growth and boost performance. How much protein do you need? A simple and popular method of calculating your daily protein intake is to multiply your bodyweight in kilograms by two. If you weigh 75kg, for example, aim to consume around 150g of protein a day. While it is possible to reach this target through food alone, most people find whey protein shakes to be more practical and economical. The best time to take protein for optimum muscle growth