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Many people often wonder when is the best time to drink whey protein. This depends on the goal of use and the fitness of each individual. But in general, the total amount of protein consumed during the day will be more important than the time of consumption.
1. When to take whey protein?
1.1. Before or after a workout?
To date, there has been only one study comparing the strength and size gains of protein consumption before and after exercise.
Specifically, researchers divided 21 men into two groups, each of whom received a whey protein shake containing 25 grams of protein. Group one will drink immediately before the workout, group two will drink milk after the workout. Everyone completed the full body workouts three times a week and repeated the same milk intake for 10 weeks.
At the end of the study, no significant difference in muscle strength or size was found between the two groups. These results prove that it doesn't matter whether it's protein consumption before or after exercise. Therefore, you can choose the time to drink whey protein when it is most suitable and convenient for you.
Uống whey trước hay sau tập luyện không có nhiều sự khác biệt
1.2. Anabolic Window Mode - Anabolic Window
Many people believe that drinking whey protein milk within 30 minutes after a workout will maximize the training effect. This time period is known as the anabolic window, when the muscle absorbs the most protein and grows in size. Also from this point of view, if you add protein beyond the 30-minute anabolic period, the body will not use the protein to build muscle.
However, recent studies show that the anabolic window can last for more than 30 minutes, even unlimitedly, after a workout. As mentioned, when you take whey protein at all times doesn't make any significant difference in muscle recovery and growth.
1.3. Before go to bed
Elderly people, as well as those who are passionate about building muscle, increasing strength and wanting to improve training performance, as well as speed up the recovery process, can benefit from taking protein before bed.
In reviewing the studies, the scientists concluded that taking protein before bed is an effective strategy to promote muscle building and help them adapt to a training regimen. This time will improve the rate of digestion and effective absorption, stimulate the available proteins to build muscle and maintain the recovery process throughout the night.
Scientists recommend consuming 40 grams of protein before bed to maximize muscle growth and adaptation all night. If you want to take a protein shake before bed, you may want to consider casein protein. Casein is digested slowly, so it will provide the body with a steady source of protein throughout the night. Dairy products that are high in casein are cheese and Greek yogurt.
2. Goal-based whey protein use
2.1. Weight loss
Protein is one of the most important nutrients for fat loss. A high-protein diet can increase metabolism and reduce cravings.
Protein helps curb cravings by decreasing levels of the hormone ghrelin, while increasing the hormone GLP-1, peptide Y, and cholecystokinin. Therefore, eating a protein-rich snack between meals can make you eat fewer calories.
One study found that people who ate a high-protein yogurt snack in the afternoon ate 100 fewer calories at dinner, compared to those who ate crackers or chocolate in the afternoon. While yogurt, crackers and chocolate all provide about the same amount of calories.
Thus, the way to use whey protein for effective weight loss is to spread it evenly throughout the day, or add it to snacks between meals.
Uống whey giúp giảm cân
2.2. Build muscle
To build muscle and strength, you need to consume more protein than your body breaks down during exercise.
Bodybuilders recommend taking a protein supplement 15 - 60 minutes after a workout. This time frame is known as the “anabolic window” and is thought to be the perfect time for the body to make the most of nutrients like protein.
However, recent research has shown that when to take whey protein, as long as within 2 hours of a workout, is ideal for building muscle mass. Of note, exercisers in a fasted state, e.g. before breakfast, may benefit from consuming whey protein immediately after a workout.
2.3. Prevent muscle loss
Maintaining muscle mass is very important as you age. Research shows that people who turn 30 lose about 3-8% of their muscle mass every 10 years. The condition is also associated with a higher risk of fractures and reduced life expectancy.
Scientists recommend dividing protein intake evenly throughout the day to prevent muscle loss with age. That's equivalent to eating about 25 - 30 grams of protein per meal.
Most people usually eat 3 times more protein at dinner than breakfast. So just pay attention to adding the best whey proteins to breakfast to evenly distribute protein throughout the day.
2.4. Improve exercise performance and recovery speed
Combining protein with a source of carbs during and after workouts can improve performance, as well as speed up recovery and reduce soreness.
A study of 11 cyclists found that drinking water containing protein and carbs during exercise improved recovery speed and reduced muscle soreness quite well.
For the average person, eating enough protein is more important than when to drink whey protein. But in general, athletes should know how to use whey protein right before or after training.
Uống whey giúp giảm đau nhức cơ bắp khá tốt.
3. Total Daily Protein Supplement
The recommended daily protein intake is 0.8 g protein per kg body weight. However, people who exercise regularly need more protein than the above recommendation, equivalent to 1.6 g / kg.
For optimal results, divide the amount of protein you need to consume each day in 3 - 4 main meals, 3 - 4 hours apart. Whey protein milk is a good choice to take between meals, or for an energy boost before and after a workout. Each scoop of whey protein typically contains about 25-30 grams of protein.
Overall, the total amount of protein in the daily diet has the strongest effect on muscle strength and size. Both animal and plant-based foods contain protein, with meat, poultry, dairy, and fish being sources of high-quality protein. Nuts, beans, and soybeans are another good source of plant-based protein.
If you can't eat too many protein-rich foods each day, using protein powder is also a convenient way to increase protein intake. The most popular protein powders on the market include:
Whey protein: A type of milk protein that is quickly absorbed by the body, useful for taking before or after a workout. The best whey proteins also contain bioactive proteins, which provide many other health benefits; Casein Protein: Casein is also a milk protein, but digests much more slowly than whey. This feature makes casein an ideal choice when you have to fast for a long time, such as while sleeping. Furthermore, each scoop of casein protein provides you with an additional 60% of your daily calcium needs; Egg Protein: Egg protein powder is made with protein from whole egg whites. This is moderately digestible and is one of the most expensive protein supplements on the market; Soy protein: This is one of the few plant proteins that contain all the essential amino acids. As a result, soy protein has become a perfect source of protein for vegetarians; Rice and pea protein: This one doesn't contain all the essential amino acids, but would make a perfect combination. Rice and pea proteins are hypoallergenic, so they are preferred by people with egg, dairy or soy allergies. Many people worry that eating too much protein can be harmful to health, specifically kidney disease and osteoporosis. However, there is no evidence that high-protein diets have a negative effect on healthy people. They even improve bone health, helping to increase bone mineral density and reduce the risk of fractures. Therefore, unless your doctor or dietitian tells you to limit your protein intake, most people don't need to worry about a high-protein diet.
Protein plays an important role in repairing and rebuilding muscle after a workout. However, research suggests that it doesn't matter when to take whey protein. What's more important is that the total amount of protein consumed for the day comes from food sources and supplements. Healthy people usually do not face health risks if they know how to use whey protein with a high-protein diet.
In order to improve the quality of examination and treatment services, Vinmec International General Hospital has put a system of modern facilities and standard equipment into operation for medical examination and treatment processes. Especially at Vinmec, there is always a team of doctors and nurses ready to listen, advise and treat diseases as well as advise on nutrition and good food for children, adults and the elderly.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Reference source: healthline.com
