PROTEIN: WHEN TO CONSUME



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People often wonder when the best time to take their protein powder is.

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This depends on your health and fitness goals. You may want to consume it at a particular time of day, depending on whether you want to lose weight, build muscle or preserve muscle.

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Here are the best times to take protein based on your specific goals.

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Losing Weight


Protein is one of the most important nutrients for fat loss.

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Eating a high-protein diet can help raise your metabolism and reduce your appetite.

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Protein helps curb your appetite by reducing levels of the hunger hormone ghrelin, all while increasing levels of appetite-reducing hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY) and cholecystokinin (CCK).

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This means consuming a protein-rich snack between meals may lead you to eat fewer calories later in the day.

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Building Muscle

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Protein is important for building muscle.

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In order to build muscle and strength, you need to consume more protein than your body breaks down naturally during resistance training or weight lifting.

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The best time to consume protein for optimal muscle growth is a controversial topic.

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Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and said to be the perfect time for getting the most out of nutrients like protein.

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Preventing Muscle Loss

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Maintaining muscle mass is especially important as you grow older.

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Research shows that people lose roughly 3–8% of their muscle mass each decade after age 30. Sadly, losing muscle is linked to a higher risk of fractures and shorter lifespan.

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Scientists recommend spreading protein intake evenly across the day to help prevent muscle loss with age. This means eating roughly 25–30 grams of protein per meal.


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