Whey protein is one of the most famous and widely used proteins among athletes; it is a very complete food that, as a nutrient, plays a role in the formation and repair of the tissues in our body. It is essential for muscle growth, especially for those who engage in sports involving weights (bodybuilding, weightlifting, CrossFit…), but when should you consume it?
Before and After Training
Whey protein is rapidly synthesized by the body and can be taken at any time of the day; however, we should consider the timing of our training or competition. When we perform high-intensity physical exercise, there is a “breakdown” of our muscle fibers. This is not a bad thing, as it is during the process of rebuilding these fibers that muscle growth occurs. To support our body in this process, we should consume the recommended amount of whey protein within one hour after training; ideally, it should be taken immediately after. Many fitness athletes in a cutting phase choose to take it before training; this helps increase caloric expenditure and, consequently, body fat burning.
At Night
If you prefer to have a protein shake as a supplement to your diet on days when you are not exercising, it is recommended to take it before sleeping. In the morning, our body is in a hormonal secretion phase with hormones like leptin (which regulates appetite) and adiponectin (which regulates the feeling of fullness). Although these hormones are synthesized throughout the night, their levels are lower in the morning, so a protein intake at breakfast might feel somewhat heavy.
With Breakfast
If you prefer to take your protein supplement in the morning with breakfast (in pancakes, in a shake, or in homemade cookies), you should know that this will help prevent muscle catabolism due to the decrease in glycogen levels that occurs in the liver overnight. In this case, it is ideal to use a supplement containing fructose, which will help replenish glucose levels and ensure that the protein you consume goes directly to your muscles.
As you can see, there is no perfect time to take whey protein; our recommendation is to try the different options we suggest to see which one best suits your body and needs. However, if you are about to train, taking your shake immediately after will be the best decision.
