Pre-workout or post-workout – what is the best time to consume whey protein? This has been one of the most debatable discussions ever since. Almost everyone consumes whey at their convenient time, considering it as the optimal time.
But, is it really effective?
We are here to answer all your doubts with our detailed research. In this article, we have covered the best time to consume whey protein to reap the maximum benefits, which follows. We have also tried to answer some of the most frequent questions concerning whey protein and its consumption.
Read along to find your answers.
What Is The Optimal Time To Consume Whey Protein?
Most health experts suggest that whey protein should be consumed within 1-hour of an intense workout. This helps in muscle recovery and growth.
However, many types of research have shown that a human body can take up to 48-hours for repairing and regrowth. As a result, it is not necessary to consume whey protein just after the workout; it can be consumed any time during the day.
Let us take a closer look at the efficiency of whey protein when consumed during different times of the day.
Consuming whey protein in the morning:
As the human body runs low on glycogen during the night, the body relies on amino acids to power and strengthen the various metabolic processes. This breaks down the muscles overnight.
Since whey protein is a fast-digesting protein, it brings many excellent benefits along. When you consume whey protein, the first thing in the morning, it delivers the required amino acids to the body to counteract and handle the muscle breakdown.
Many health-conscious experts suggest consuming whey protein in the morning to charge up your body and keep it energetic throughout the day with its impressive amino acid release and biological value.
The intake of whey protein in the morning brings the following benefits along –
- It promotes lean muscle mass
- It helps to burn fat even without an intense workout
- It helps in avoiding over-eating as it ensures to keep you full for the maximum time
Consuming whey protein before your workout session:
Whey protein ensures to maintain the required balance of nitrogen in the body when consumed before a workout. This helps in increasing muscle mass and also the stimulation of protein synthesis.
Some research indicates that consuming whey protein immediately before a high-intensity workout accelerates protein synthesis, which helps in muscle growth. For this reason, it is recommended to include a maximum of 25 to 35g of whey protein in your diet, depending upon your exercise schedule.
The following benefits can be expected:
- Whey protein charges up the body for a rigorous workout
- It ensures that body muscles are healthy to handle the workout pressure without frequent breakdown
Consuming whey protein after your workout session:
The most important time for athletes and bodybuilders to consume whey protein is right after completing their workout. During the workout, our body muscles undergo a lot of pressure; it is important to provide them with something additional like fast-acting whey protein for their recovery.
Many pieces of evidence indicate that after a heavyweight training workout session, the body muscles are starved. Thus, it is suggested to have more protein intake at this time than any other time of the day. Therefore, adding a sufficient amount of whey protein to your routine after a workout can kick-start the recovery process for the body muscles.
The following benefits are delivered by whey protein when consumed after workout:
- It accelerates the muscle recovery process
- It replenishes the body muscles with an adequate amount of amino acids
You can add up to 20 to 30g of whey protein in your diet depending upon your body needs and the types of exercises done.
Consuming whey protein before bed (in the night):
Most people prefer taking an early dinner, which makes them go several hours without eating anything. This limits the required amount of nutrients to the body muscles.
With the limited nutrients in the muscles, the body is forced to rely on and use amino acids to support the metabolic processes, resulting in muscle breakdown. It is, therefore, suggested to consume whey protein at the night to avoid such a situation.
The offered benefits:
- It maintains the desired amount of nutrients in the body
- It prevents muscle breakdown
- It ensures to maintain an adequate amount of body energy for a fresh start in the morning.
Whey protein brings many benefits to the body. You should decide the optimal time for its consumption depending upon your body needs, your lifestyle, and the healthy routine you follow. You can also take the advice from your doctor and health expert to avoid making any mistakes to consume the desired amount.
Frequently Asked Questions:
What is the recommended dose of whey protein daily?
Many health experts suggest the optimal consumption of whey protein can vary from 1-2 scoops or 25 to 50g daily. You should consult your doctor to ensure the right amount for your body.
Are there any side effects of whey protein?
Whey proteins are generally considered safe for consumption; however, in optimal dosage. The excess consumption of whey protein can cause the following side effects:
- Increased bowel movements
- Enhanced thirst
- Reduced appetite
- Nausea
- Headache
- Fatigue and tiredness
- Bloating
- Body cramps
How to consume whey protein?
You can always treat yourself to a healthy and tasty whey protein shake. Simply mix whey protein with milk/water and some nuts to enjoy its amazing taste.
Besides this, you can also add the required amount in your smoothies, yogurt, or oats with some nuts.
Conclusion:
Whey protein can be an excellent addition to your diet to nourish it with the required amount of protein. You can invest your time to research and find a suitable and reliable protein for your body’s requirements.
If you have any more doubts or questions related to the optimal consumption time for whey protein, you can get in touch in the comment section. We would also love to hear when do you prefer taking whey protein.
