When to drink whey protein How soon after training to supplement protein

This question is constantly asked to us privately or in the Q&A. Some people insist on drinking a glass of whey protein within 30 minutes after exercise, and more than a minute is like the day's exercise is wasted; some people hold the opposite opinion and feel that it is okay to drink whey within two to three hours after exercise.

Muscle nutrition formula

Before all these questions are answered, let's understand the elements of muscle nutrition. Muscle Nutrition = Total Protein Synthesis - Total Protein Breakdown The process of protein synthesis is very complex, so I won't explain it here, however, to enhance training and exercise effectiveness requires the intake of adequate amounts of protein; and protein breakdown may occur because you don't eat enough, resulting in the body to break down protein to make up for the lack of calories, which can also occur in the gym, so people who work out need to supplement protein. Usually protein breakdown lies in the calorie intake is not enough, like many girls after dieting, because the intake of nutrients is unbalanced, leaving only fat, only the loss of water, commonly known as puff people. Therefore, the body needs to be given the right nutrients and stimulation, such as the stimulation of weight training and high protein diet supplementation.

Use training to increase protein synthesis

Training exercises are the best way to increase protein synthesis, and you train different muscle groups every day to increase the synthesis effect on different muscle groups. Assuming today is pectoral day, protein synthesis in the pectoral muscles will also increase, and research shows that the maintenance time is about 24-36 hours after exercise, depending on each person's physique will also have a different time, even if you have an abnormal physique (good) 48 hours may also. This means that you have a well planned diet every day, taking in enough protein is enough time for your muscles to grow, so it is not entirely correct to say that whey protein should be supplemented within 30 minutes after exercise, but a cold and delicious cup of whey protein after exercise is indeed a treat! Many professional advice is to train muscle groups twice a week, in order to destroy the muscle to have 24-36 hours of recovery and protein synthesis time, so that training more efficient, such as PPL (Push, Pull & Legs) training menu is a good choice.

Increase protein synthesis through a high protein diet

The second way to increase protein synthesis is through a high-protein diet. Studies have shown that a high-protein diet will increase protein synthesis within about three hours after a meal. So the question is, do we keep eating high-protein foods to keep boosting synthesis? Unfortunately, the answer is no, this effect is only when our body lacks energy and needs to eat, also the response after eating, so many people lack energy after training when supplementing whey protein is also the right choice; also some people choose to supplement whey in the morning after waking up, is also a good time.

Conclusion

We have learned that the timing of protein intake is longer than we thought, and that we don't have to limit ourselves to the 30 minutes after exercise, as if we didn't supplement within that time to make the day's exercise a success. If you have been consuming whey protein for a long time and know your body and fitness status, then you can adjust your timing of whey supplementation.