Whey protein when to take it?
Today we return to speak for the last time of hydrolyzed whey protein, perhaps the best known and most appreciated food supplement.
With this article, we want to conclude the overview on whey protein, started with Whey protein - all the secrets of whey proteins, in order to provide all the necessary information to all our readers, for a conscious use of the products Bioline. For this reason, after analyzing the characteristics and benefits of whey protein, let's see what is the best time to hire them.
Sports and non-sports
If you've ever done an internet search for whey protein when to take them, you have probably noticed that there are many conflicting opinions. Who says it's best to take them early in the morning, who says it's best right after training, etc.
We do not pretend to put an end to the discussion, conflicting opinions will continue to circulate on the internet. However we will try, on this page, to shed some light on the subject.
One of the aspects that many do not consider when it comes to whey protein supplements, is the person who hires them. There is a big difference, in fact, if the subject who assumes the whey proteins, practice sport or not.
In addition to consuming more energy than a "sedentary", a sportsman who takes regularly whey protein is often looking for an increase in muscle mass. Conversely, those who take protein supplements without practicing sports are probably driven by the need to supplement proteins in one's diet, such as for vegetarians.
Well, it should be clear that these two subjects have different needs and therefore dietary supplementation must be modulated accordingly.
Whey protein for everyone
Therefore, it is not only sportspeople who use the whey protein for food supplementation. Many people make use of it that is not related to the growth of muscle mass (to learn more, in this article we explain the 5 reasons to include whey protein in your daily diet). They will obviously need a different protein intake than athletes.
It is in fact essential, for athletes and not, to ensure the right daily protein intake. Studies in this regard, they decreed that the contribution of proteins correct is:
- 0.8 g / kg / day for healthy individuals who do not play sports.
- 1.4-1.6 g / kg / day for athletes.
While theWorld Health Organization (WHO) recommends an amount equal to 0.66 / g / kg / day.
These numbers stand for grams of proteins to be ingested daily for each kilo of body weight. Even taking WHO advice as a reference, a person weighing 80 pounds should take over 50 grams of proteins per day.
Although the data just pitted concern the proteins in their most general sense, it is not always easy to maintain such a daily intake, for this reason it may be useful to resort to the use of food supplements.
And we finally get to the heart of the matter.
When to take them?
The long premise that has led us so far has served to highlight the difference in terms of quantity between sports and non-sportsmen. Obviously, a sportsman will need more energy and will therefore have to introduce a greater amount of whey protein in the body.
But what about when to take whey protein?
Those who do not do sports can take the whey protein when he wants. If the purpose of their intake is not linked to physical activity, in fact, it does not matter which time of day you choose (even if, as we will see later, there are some recommended moments).
For all athletes whose aim is to increase their muscle mass, let's start by saying that there is no wrong time to take whey protein. However, there are four better than the others.
So let's see together the 4 best moments to use the whey proteins.
Whey proteins in the morning
Although to a lesser extent, even during the night our body consumes energy, which it draws from the "reserves" that we have accumulated thanks to the meals of the day. When we wake up, therefore, our body is "short" of amino acids.
And this is why it is often said that breakfast is the most important meal of the day. A hearty and complete breakfast gives you the correct dose of energy to start off on the right foot.
A smoothie of whey protein at breakfast it can therefore be ideal to provide the energy to tackle the work!
Whey proteins pre workout
To consume whey protein before starting a training session it might seem superfluous or even useless, since no energy has yet been consumed, but this is not the case.
The main purpose of the pre-workout whey protein is to reduce the catabolism, hence the consumption of energy, and stimulate protein synthesis and, consequently, muscle mass.
If you are planning an intense workout, this may be the right solution for you.
A secondary aspect, but worth mentioning, is that the whey protein they can be an excellent meal replacement, for those people who, for example, take advantage of their lunch break to go to the gym.
In such a situation, it is not advisable to consume a full meal just before exercising, to avoid disturbing digestion, and a smoothie based on whey it's a great compromise.
Whey proteins post workout
The best moment, however, remains the one immediately following the workout.
Once the exercise is finished, the muscles under stress make extensive use of the amino acids present in the body to support the effort just made.
Taking on whey protein muscle recovery is maximized by replenishing lost proteins.
Whey proteins before bed
This point is especially true for athletes and sportsmen who want to grow their muscle mass.
As mentioned above, our body is subjected to the longest fasting period of the day during the night. The muscles are therefore forced to draw on the reserves of amino acids present in the body and risk triggering a catabolic process.
To hire whey protein before going to sleep it helps maintain the body's nutrients, preventing muscle breakdown.
Particularly effective in this sense is the Casein. Unlike the others whey proteinin fact, the latter is slow-release and allows the right supply of nutrients for the duration of sleep.