When is the best time to consume my protein supplement?

Many people who first start training ask this question. Since you have to eat a lot more than usual, and since protein absorption is so vital, taking your supplements at the right times is critical.

The absolutely best (and most important) time to ingest protein (and a high glycemic-index carbohydrate) is immediately after your workout. At this time, your body is able to absorb and utilize nutrients in an efficient manner that maximizes uptake of proteins and other macronutrients (such as carbohydrates to replenish glycogen reserves). Post-workout, protein synthesis is increased and glycogen storage efficiency may be increased by up to 125%.

Many studies show that taking a protein / carbohydrate supplement directly after a workout can increase levels of growth hormone and insulin (two hormones responsible for muscle growth, testosterone being a third one). Increased insulin can also offset the effects of cortisol (a catabolic hormone produced when the body is under stress, such as during your workout). Ingesting a high glycemic-index carbohydrate post-workout may increase insulin levels, thereby decreasing cortisol levels.

Consuming these nutrients directly after a workout may also contribute to faster recovery times resulting in an overall increase in performance at the gym.

Another great time for consuming protein is first thing in the morning upon waking, since this is another time in the day that your body is primed for nutrient absorption.

Bookmark/Search this post with:

delicious | digg | reddit | furl | google | yahoo | technorati