By Wesley McDermott
If you don’t know the right way to use protein supplements, you could be wasting your time and money.
Whatever brand of protein supplement you use, if you aren’t taking it at the right times you might just as well cut out the middleman and flush it down the toilet! Harsh but true. The following article is designed to help you make the most of your protein supplement regime. The times given for taking your supplements are ranked in order of importance.
1. Immediately after working out
After a workout, your body is hungry for the nutrients it needs to renew and repair muscle tissue. Protein is the major ingredient of muscle tissue and, therefore, is what your body is screaming out for. So, immediately after working out, take 20 – 30 grams protein powder mixed with liquid. Even if you don’t use protein supplementation at any other time, this is the time when you absolutely must get protein into your body.
2. An hour after working out
By an hour or so after working out, your body will have relaxed and started to repair itself from the stress imposed by the workout. Any protein that you took immediately you finished the workout will have been metabolized by now, so this is the time to top up the reserves. Another 20 to 30 grams protein taken now is a good way to speed the recovery of your muscle fibers.
3. First thing in the morning
Makes sense, doesn’t it, that after 8 hours or so fast, your body will be wanting to top up its nutrient levels. So, soon as you can manage after waking, take a scoop of protein powder in a liquid mix. A protein supplement in liquid form is far more easily absorbed by your body than a solid meal and will get into your muscles faster. Taking your protein supplement at this time will aid fat loss, as it gives your metabolism a boost. Taking it doesn’t mean you miss out on breakfast though, make sure you have a good nutritious breakfast to start the day.
4. Last thing at night
This is about preparing your body to undergo the fast that is about to happen during the night. Even though you’re sleeping, your body still needs to keep the maintenance going! Mix yourself a scoop of protein powder in a small glass of milk. The milk protein, casein, is what’s known as a slow protein, which simply means that it takes a while to digest, whilst the whey protein is a fast protein. No points for guessing that means it digests relatively quickly. By mixing the two different types of protein together you are, in effect, giving your body the best of both worlds. Additionally, the casein in the milk is good for helping you to sleep.
5. In between meals
This one is particularly important if you tend to leave long spaces of time in between your meals. By taking a protein mix in between, you will be ensuring that your body has protein supplies throughout the day. In some people, this could mean the difference between building muscle and losing muscle!
6. With meals
No matter how committed to good quality nutrition you are, not every meal will be high in protein content. By taking a protein mix with your meal, you will be increasing the protein content of every meal you eat.
7. Middle of the Night
This one is a bodybuilders’ trick. In fact, some bodybuilders actually set an alarm to wake them for their middle of the night protein shake! I’m not suggesting that you do this but, if you have a protein mix by your bed, if you wake in the night, you can top up your body’s protein stores.
When not to take a protein supplement
Never, ever take a protein mix before working out – all it will do is sit in your stomach and lead to bloating.
So, follow the advice above and, instead of throwing your protein powder (and your money) down the lavatory, you will maximize every scoop you take.
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