When To Take Protein

When To Take Protein? In this article, we will answer that question, as well as several more. If you have had questions about protein timing, why you should take protein, and the advantages of whey protein, this article is for you!

So, When To Take Protein?

The best time to take a protein shake is right after your workout. Make sure you add some simple carbs, and you can quickly begin the recovery process by replenishing glycogen stores and starting the muscle repair process.

Are There Other Important Times To Take Protein?

I believe in the idea of ingesting protein evenly throughout the day. That works out to be every 2-3 hours (when the average lifter gets hungry). This is practical. Here’s why – I assume you’re ingesting 1 gram of protein per pound of bodyweight. Let’s say you weigh 180 lbs. That’s 180 grams of protein per day. Why not simply divide that up and consume a roughly equal amount multiple times throughout the day? I don’t know about you, but unless I gorge myself, I’m hungry 2-3 hours after my last meal or snack – so why not have some protein every time I want to eat?

Get Some Protein Right When You Wake Up!

Having said that, one of the other key times to ingest a protein shake is first thing in the morning. Why? Because you’re coming off 7-10 hours of sleep, and you haven’t ingested protein since sometime before going to bed. You’re in a catabolic state, and you need to change that – fast! My suggestion is to use whey protein – we’ll learn more in a minute.

For example, when I wake up, I come out to the kitchen and drink 8 ounces of water. Then I follow that with a 4 ounce whey protein shake. Then, of course, it’s coffee, but I want whey protein first.

Why Should I Take Whey Protein Instead Of Other Powders?

Of course, there are a number of different protein sources out there. You’ve got egg white, casein, and various plant sources, to name a few. Why take a whey protein powder over all these?

Whey has an exceptional amino acid profile, especially the EAA’s (essential amino acids). Of course, the 9 EAAs include the 3 BCAAs. That matters because one of those BCAAs is L-Leucine, the primary trigger of protein synthesis (read: muscle growth). The EAAs make up a large portion of whey’s total protein content. The same can’t be said for every protein source out there. So, stick with whey, unless you can’t digest it. If you are vegan, or lactose intolerant, your next best choice would be a vegan blend, such as pea and brown rice.

What Is Whey Protein?

Whey protein is a by-product of the process of converting milk into cheese. It contains proteins, peptides (protein segments), lactose (milk sugar), fat, salt, and water. The main types of whey are: concentrate, isolate, and hydrolysate. Whey concentrate is the most common, but whey isolate is the highest quality. Whey hydrolysate is the same as isolate but it’s broken down into smaller particles. This enhances digestion.

Types Of Whey

There are three types of whey protein. They are: (1)

Isolate – Whey isolate is the purest form of whey protein. It has the least amount of lactose and fat. Isolate consists of at least 90% protein.
Hydrolysate – This is whey isolate that’s been broken down into smaller particles for improved digestion and absorption. Hydrolysate is not as popular as whey concentrate and isolate because of a slightly bitter taste.
Concentrate – This is not as pure as isolate because it has lactose and more fat. Whey concentrate consists of 70-80% protein, the rest being fat and lactose.

Methods Of Determining Protein Quality – Some Examples

There are several methods that determine protein quality, and whey is at or near the top in all of them. Let’s take a look at some of the methods used. First, let’s look at BV, or Biological Value. The BV of a protein determines how well it is absorbed and used by the body. Whey averages 104, but it can be higher. In comparison, egg white is 100, and pea averages about 65.

Another method is the PER, or Protein Efficiency Ratio. The PER is defined as the gain in the body weight (of rats) divided by the amount of protein consumed. This is a somewhat unusual method because the test is, as noted, based on the growth of rats. Plus, weight gain may also be caused by other factors. Despite all that, it’s still an accepted method of determining protein quality. Whey has a very high PER of 3 to 3.2.

Finally, there is the PDCAAS, or Protein Digestibility Corrected Amino Acid Score. This method determines protein quality by looking at human amino acid requirements. It also looks at the average human ability to digest the protein being tested. In this case, zero (0) is the lowest rating, with 1 (one) the highest. Whey rates a 1, as does milk, casein, and egg protein. (2, 3, 4, 5, 6)

Whey Protein Suggestions

So what whey protein powders do I suggest? Let’s see.

Hi-Tech Precision Protein

This is my go-to protein. Why, you ask? Because it enhances leucine release to better coincide with the beginning stages of protein synthesis.

AllMax Nutrition ISOFLEX

This is whey isolate, which means it is one of the highest quality protein powders on the market, and it is known for its great flavors.

Summary

As you now know, there’s a couple key times to ingest your protein shake – post-workout and when you wake up. Of course, protein shakes can help you meet your daily protein requirement any time during your day. You also know why whey protein is your best choice when it comes to protein powders. Finally, there’s a couple of protein powder suggestions. All that’s left is to visit illpumpyouup.com and stock up!

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