Most trainers believe that you’re best to spread your daily protein intake across 4 to 6 meals. It’s good for your metabolism and helps your body efficiently absorb it. It’s all about keeping yourself stocked with the protein including Branch Chain Amino Acids and the other essential amino acids that are the building blocks of your muscles and their development. This being said the best times for your protein shakes are:
Wake-Up Call
When you first wake up and haven’t eaten for 8 hours or so. Quickly absorbed whey protein powders are best.
Pre-Workout (around an hour prior)
So that your body is stocked with BCAA’s ready to give you the pump that you’re training hard for! Fast acting, easily digested, whey-based proteins contain whey protein isolates and hydrolytes are best.
Post-Workout (up to an hour after)
When you need it the most! Post-work out protein powders are often higher in carbohydrate to replace the energy your body has depleted while working out. Without this your body may start breaking down the protein of which your muscles are made for continued energy. Along with Glutamine and the other Essential and Branch Chain Amino Acids contained in good post-workout protein powders, your muscles will have all the ingredients they need to regenerate and grow. Obviously your body needs to restock as quickly as possible so it’s important that your post-work out protein powder is fast acting. Once again fast acting easily digested, whey-based proteins contain whey protein isolates and hydrolytes will work best for you.
Before Bed
Your body is about to go into fasting mode! So if you’re serious about gaining muscle you should prepare for it. Casein protein which is slower releasing will see your muscles provided with all of the amino acids they need to get through the night.
Between Meals
Cutting back on fats and simple carbohydrates are important for weight loss. A great way to replace them as (unhealthy) snacks and feel satisfied between meals is have protein shake! You’ll keep your muscles primed too. There are some protein powders that contain added fibre to increase your feeling of fullness.
