A lot of customers ask us when to consume protein so we thought we'd write a short blog post about timing it. There are no hard and fast rules about this but there is some guidance you can follow.
- The first thing to think about is how much protein you need on a daily basis? We wrote a blog article on this where you can calculate what you need depending on your bodyweight and activity level.
- The next thing is to try and split your protein intake across all your meals ensuring a healthy balance between food groups. Again, there is a previous post about achieving a balanced diet.
We do not endorse meal replacements but believe protein supplements such as our organic whey protein should a) be the best quality available and b) taken to support a balanced diet and not as a substitute for one. Protein shakes are a convenient way to grab your protein on-the-go. So, to the question..when should you have your protein or protein shake? Here we go...
The body optimally absorbs protein 15-30 minutes post working out. The muscles have been depleted and require replenishment fast. So, if you're at the gym, remember to prepare your protein shake and drink it prior to showering or going home for best results. Of course, you can opt for a protein bar or snack but generally speaking, liquids are absorbed faster than food so hit the spot more quickly. Warmer liquids are also absorbed faster as do not have to be warmed by our bodies to a temperature that is ideal for absorption into the blood. It's therefore also a good idea to keep the shake at room temperature so opt for tap water rather than cold water from the fountain or cooler.
Protein needs fat in order to metabolise properly. So about 2 hours post working out, have some more protein but with fat. This can be in the form of a balanced evening meal or, depending on the time of your workout, you can have another shake but use whole or semi-skimmed milk instead of water this time.
The other thing to bare in mind is that you sleep for 6-8 hours per night and this is a long time for the body. Plus your body tends to repair muscle fibres during rest and especially sleep. So, this is another reason to try and eat protein as part of your evening meal. When you wake up, your body has just gone 6-8 hours without nutrition so it needs protein fast! A lot of people add a scoop of our organic whey protein to their morning porridge oats or smoothies topped with fresh fruit to ensure balance. This can be a good idea if you don't want to eat meat first thing in the morning.
The key with all of these tips is that you should aim for a balance of carbs, fats and proteins at each meal. Make sure you know what your body needs by reading those previous blog articles on a healthy and balanced diet.
We hope you've found this useful fitfam...stay posted for further Nutrition info.
Team WHEY AHEAD®
CLEAN | STRONG | ORGANIC