We all are aware that protein is an essential nutrient when it comes to exercise or weight loss. But what we are not aware of is that proper protein timing is an important part of our health and fitness regime.
It is not only important to consume enough protein but it is important to have it at the right times throughout the day or you may make smaller performance gains than expected. Also you risk over training as you may not be giving your body the fuel to repair, rebuild and replenish muscles after exercise.
Protein is essential for muscle growth and repair. Although fat and carbohydrates are also required for muscle function, it is the protein that builds muscle tissue. However, protein is not stored effectively in the human body, so if it is not used it is expelled as waste relatively quickly. This is why regular protein intake is required.
The key rules for protein timings are:
- Start the day with protein. Your body is in a catabolic/wear and tear state when you wake up and therefore you are at risk of breaking down muscle tissue for energy. So a quick protein boost helps you to change your metabolism to burn fat instead. Whey protein is best in the morning.
- Eat more protein as snacks in between your meals. Casein protein is a good choice throughout the day because it is a slow release protein which means protein will remain in your blood longer to keep replenishing muscle supplies.
- Protein after your workout. Most people are in agreement that this is the most important time to consume protein. Research has shown that protein should be consumed within 30 minutes of exercise for maximum benefit. The best way to take this protein is as a shake. Whey protein is an excellent choice.
- More protein before bed. As you will ideally be sleeping for at least 7-8 hours to give your body every chance to recover and rebuild, you need to stock up on protein before you sleep. A late night shake is always a good idea.
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