When is the best time to ingest protein?

1. After exercise

Why do people always say that you can absorb nutrition after 30 minutes of exercise? Jordan explained that because protein absorbs faster after exercise, you'd better start the recovery process as soon as possible. You can think of it this way: your body has consumed all the nutrients and hormones that provide energy for your exercise, so you ask it to recover without anything until you replenish these reserves. So, once you sweat, or when you are still sweating, drink a milkshake containing 20-30 grams of protein.

2. Former

Although the 30-minute window period is correct to some extent, the best time to drink protein milkshake after exercise is actually influenced by the eating habits before exercise.

20 13 A meta-analysis published in the Journal of the International Sports Nutrition Society found that the interval between meals before and after exercise is less than 3-4 hours, which is more important than any time after individual exercise. This means that if you eat a protein bar containing 20-30 grams of protein, ideally, 30 minutes before going to the gym one hour, you have 2.5 hours to drink a protein bar and keep fit.

Why? "Muscle glycogen from carbohydrates is the main source of energy for our exercise," Jordan explained. "If the glycogen level is low, such as not eating for too long, your body will start to break down protein during exercise to provide some energy."

3. The remaining 23.5 hours

Nutrition &; According to a meta-analysis in Metabolism (20 12), although you can take protein soon after exercise, the window of muscle protein synthesis will last for about 24 hours. This means that you need to concentrate on getting enough macro nutrients every day. Try to eat 20-30 grams of food, such as counting chickens every three hours or four times a day. The analysis of the same study found that taking a certain amount of protein at this specific speed can help men build lean body mass more than taking a small amount or a large amount of protein.