If you’ve ever hit the gym, you’ve probably chugged a protein shake after your workout. It’s a popular trick to help your muscles recover after you’ve spent the last hour in the weight room. However, you may need to adjust your protein intake schedule to see better results in the long run.
Here’s a look at the best time to take whey protein — and other information that could help improve your workouts.
Why Should You Use Supplements?
Products like whey protein are classified as supplements you can use to aid your workouts. If you consume enough protein in your diet, you’re able to repair tissue, lose weight and gain energy. It’s an essential nutrient for your health in general — but you especially need to maintain your protein intake when you exercise.
There are various ways to include protein in your meals. Foods such as oats, broccoli, chicken, quinoa and turkey all naturally contain protein in high amounts. However, you might not be in the mood for a full lunch or dinner after your workout, which points to why so many fitness fanatics enjoy protein shakes.
Essentially, supplements like whey protein are an effective and convenient way to maintain your protein intake while you workout.
Reasons Weightlifters Choose Whey Protein
From pea protein to hemp protein to rice protein, you can pick between different types when you make a protein shake. That said, you need to factor in why you’ve decided to take the supplement. Those who exercise require protein that digests fast so their muscles can mend after a session.
That’s why most people choose whey protein. It tends to absorb quickly in the body, usually after about 15 minutes. This factor depends on what brand you buy, but you’ll still be able to see the benefits faster with whey than with any other protein type.
How Much Whey Protein to Drink
Keep in mind that the amount you consume will affect the absorption. Because the body absorbs whey at a rate of about 10 grams per hour, you need to consider how much protein you consume. Don’t forget that the body uses protein for purposes other than muscle repair, too.
Therefore, you may want to add about 20 grams of whey protein to your protein shakes. This way, you’ll ingest enough protein to compensate for your workout, as well as your body’s other needs. That said, you should still talk to your doctor in advance since everyone has different dietary requirements they need to consider.
When to Consume Whey Protein
Now, when’s the best time to take whey protein? It depends. There are reasons to consume protein both pre- and post-workout, but you can also up your intake on rest days. Let’s take a look at each option.
For the most part, people drink protein shakes within 30 minutes after their workouts. That’s beneficial when you want to build muscle, as your muscles endure microtears while you lift weights. Because whey protein has amino acids, you’ll help repair your muscles in a way that boosts strength and size. Plus, the body takes in protein faster post-exercise.
However, you may want to pay attention to your pre-workout consumption, too. If you eat a snack like peanut butter toast before you hit the gym, you’ll have extra time after your session to get in that protein shake. Try not to start a workout on an empty stomach.
Don’t forget about your rest days, either. It takes time for the body to recover after a workout, so you need to continue the protein intake to stay on track. If you’re sick of protein shakes, you can always bulk up on protein in your meals instead.
Everyone’s best time to take whey protein differs. If you want optimal benefits, you should consume about 20 grams 30 minutes to an hour before and after your workout. That’s the best way to keep your body in prime condition while you exercise. Remember not to skimp out on protein even when you’re resting, too.
Use This Information to Bulk Up Safely With Whey Protein
There’s a lot to consider while you build a workout routine. Nutrition makes a crucial difference in the results, so you need to ensure that you consume a healthy diet with enough protein. This information should help you know the best time to take whey protein, as well as a few other points — and soon, you’ll be one step closer to achieving your physical fitness goals.