Building muscles and managing them is crucial for improving your overall health. It not only will make you stronger but it will keep your bones healthy and enhance your heart health too. To fortify your muscle cells, intense workouts do wonders especially when it is paired with enhanced protein consumption. Since protein plays a crucial role in muscle building and function many researchers have also suggested that by consuming more than 0.5 to 0.8 grams per kilogram of body weight, you will be able to achieve the desired results. The best time for protein consumption will rely on your personal fitness goals. Let’s dig deeper into the benefits of the consumption of protein supplements.
What is Whey Protein?
Whey protein is derived from the liquid portion of milk which is often used to separate from the milk curds during the cheese-making process. Since it used to be discarded it is now used to make one of the popular nutrition supplements on the market. The whey liquid contains about 20% of the protein in cow’s milk. Whey protein is available in various forms (Concentrate, Hydrolysate, and Isolate) that vary in the level of processing. The common form on the market is whey concentrate.
The Science Behind Muscle Gains
Before diving into the best time for protein shakes, let’s understand the mechanism behind building muscles. Muscle gain which is also known as muscular hypertrophy happens primarily through resistance training that includes:
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Free weights
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Medicine balls or sandbags
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Weight machines
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Resistance bands
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Suspension equipment
During this kind of exercise, skeletal muscles are adaptable tissues within the human body that will undergo trauma. However, the muscle fiber tears and stretches cause an injury. Moreover, in response to the muscle breakdown, the hormone hepatocyte growth factor (HGF) triggers satellite cells outside the muscle fibers to flock to the site. The satellite cells fuse and the damaged muscle fiber to repair the tears. There are several additional hormones that will assist in the procedure too.
Growth Hormone - Since it triggers fat metabolism to generate the energy that is needed to grow the muscles it will help amino acids form into the proteins.
Testosterone - It stimulates tissue growth and increases amino acid uptake within skeletal muscles.
Fibroblast growth factor (FGF) – It helps in forming new blood capillaries in repairing the muscles.
Supplying Amino Acids - Amino Acids are the main building blocks of protein. However, there is an adequate amount of protein-rich foods that will help in facilitating protein synthesis and support the reconstruction of muscle fibers after a workout.
Facilitating Muscle Protein Synthesis - Pursuing high-intensity resistance exercise, the body will experience a breakdown of muscle protein synthesis. Dietary protein helps in replenishing the body to repair damaged muscle tissue.
Signaling Leucine - Leucine is a vital amino acid that is found in protein-rich foods and plays a critical role in activating anabolic signaling pathways. Moreover, these pathways are involved in the stimulation of muscle protein synthesis. Moreover, high-quality protein sources like whey protein are often rich in leucine.
Maintaining muscle function – Dietary protein intake is crucial in enabling muscles to properly contract and relax. When you utilize force to contract a muscle when you are. With sufficient tension, the motor units can become displaced. Since protein plays a crucial role in helping them to synthesize new muscle tissue and regenerate the motor units.
The Best Time to Incorporate Protein
The optimal time for protein consumption relies on your goals and lifestyle. For muscle growth, consumption of protein around workouts, especially within the 30-60 minutes post-workout is beneficial. However, a protein-rich breakfast will support muscle maintenance. Throughout the day, spreading protein intake will ensure a steady supply of amino acids while casein before the bed aids in overnight muscle recovery.
While any protein consumption throughout the day paired with resistance training will help in enhancing muscle mass, it may also be most effective to consume a protein shake either directly before a workout or closely following a workout. Moreover, the type and the amount of protein you consume may be the essential predictor of hypertrophy.
Does the Type of Protein Matter?
There are several types of protein powder available. The type of protein powder you may use affects your desired outcome. That being said, let’s discover a few of the options that are available on the market:
Whey Protein Powder - This milk-based protein powder is effective in terms of muscle development enhancing muscular growth and it supports post-workout recoveries. It is incredibly bioavailable and has all the essential amino acids, assisting in rapid protein synthesis, significantly when consumed before, during, or after a workout. Also, it enhances anabolic hormones and provides a high concentration of leucine to stimulate muscle growth.
Casein protein powder – Casein is a milk protein that has all the nine essential amino acids, furthermore, unlike whey it is absorbed and digested slowly. While it is less effective than whey protein it will play a prominent role in facilitating muscle growth and muscle recovery over long periods by providing calcium to the muscles and bones.
Egg white protein powder – Egg white protein powder is an effective alternative, helping to maintain and build muscle. Also, it is rich in all the essential amino acids.
Plant-based protein powder – Brown rice protein powders are another alternative to dairy-based powders, soy-based protein powders are not as bioavailable as dairy-based protein powders, furthermore, they do contain all nine amino acids. Furthermore, to support muscle growth and repair you may also want to consider adding unflavoured collagen peptides in your diet in conjunction with any of the types of protein mentioned above as it will aid in joint health and will also enhance overall muscle recovery.
How Much Protein Should You Consume?
The recommended dietary allowance (RDA) for the protein is based on the requirement of individuals who are sedentary. Since it sits at 0.8 grams of protein per kilogram of body weight. Furthermore, adults who engage in regular training to enhance lean muscle mass need more protein to avoid muscle loss. Simply, muscle growth happens when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown.
Muscular atrophy will happen if proteins are not reintroduced into the body by following a high-intensity exercise workout that will lead to muscular breakdown. Experts also recommended that the people engaging in resistance training should double the RDA to consume anywhere from 1.6 to 1.7 grams of protein per kilogram of body weight to avoid atrophy. Also, this elevated protein consumption will support muscle protein synthesis that will aid in the damaged muscle fibers and improve overall muscle health. Meeting these protein requirements in conjunction with a well-balanced diet and proper hydration is fundamental to sustaining muscle mass and achieving the desired results from resistance training. However, if you need help figuring out how to increase protein consumption.
The elevated protein consumption supports muscle protein synthesis that will aid in the restoration of the damaged muscle fibers and contribute to overall muscular strength. Meeting these protein requirements in conjunction with a well-balanced diet and proper hydration is fundamental to sustaining muscle mass and achieving the desired results from resistance training.
To gain mass, you need to have more calories coming into your body than you’re burning during your workouts. Some people use whey protein simply to get extra healthy calories throughout the day— in this case, the timing doesn’t matter as much for the results.1,3
If you want to use whey protein in this way (for extra calories and protein), it can be best to space out your whey shakes between meals so they don’t ruin your appetite for other foods. If you want a high-calorie shake, add some milk or nut butter for a boost of healthy fats and a more satiating shake.Some people use whey protein simply to attain extra healthy calories all through the day as the timing does not matter as much for an outcome. Furthermore, if you want to use whey protein this way then it will be best to space out your whey shakes between the meals so that they won’t ruin your appetite for the other foods.
When to Take Creatine Before or After a Workout
Creatine is a chemical compound that is produced naturally in your body from the three amino acids Methionine, Arginine, and Glycine. About 95% of the compound is found in the muscles. Athletes often use creatine to enhance strength and muscle mass. Moreover, other benefits of creatine supplements include enhanced work capacity, greater training strength, and faster recovery after training. Creatine is safe and well-tolerated when used in the long term.
