Best time to drink protein

The appropriate time to drink protein may depend on the person’s health condition and the intended goal. It may be recommended to consume it at specific times of the day, depending on the goal of use. That is, losing weight, building muscle, or maintaining muscle mass; Below is a mention of the best times to use protein:

The best time to drink protein to reduce weight

Eating a protein-rich snack can lead to eating fewer calories later during the day; Protein is one of the most important nutrients necessary for weight loss. This is because it can help raise metabolic rates in the body and reduce appetite. This is done by reducing the levels of the hunger hormone ghrelin while raising the levels of the hormones responsible for reducing appetite. Such as: glucagon-like peptide-1, peptide YY, and cholecystokinin. If you want to control weight, it is best to consume a fixed amount of protein in each meal. A meal to help you feel full.

The best time to drink protein to build muscle

Many studies have investigated the link between the time of protein consumption and the process of cell enlargement (in English: hypertrophy). What is meant is the amount of muscle that the body can build after exercising, but the results of studies are still not completely clear. One study published in The International Journal of Sport Nutrition and Exercise Metabolism in 2009 found that there is no relationship between muscle building and the time of consumption. Protein.

The best time to drink protein in order to reduce muscle loss

It is possible to eat between 25-30 grams of high-quality protein sources with each meal during the day to increase the process of protein synthesis in the body, with the need for the person to be aware of the total amount of calories consumed to reduce or slow the occurrence of muscle loss (in English: Sarcopenia) during the progression process. By age, according to a study published in the journal Current Opinion in Clinical Nutrition and Metabolic Care in 2009.

The best time to drink protein to enhance exercise performance

As we mentioned earlier; What is important to enhance athletic performance and enhance muscle recovery after exercise is the amount of protein consumed and not the time of consumption, but in general. People who practice endurance exercises are advised to combine protein and carbohydrate sources during and after exercise, which may contribute to improving performance and the recovery process, and reducing pain. One study published in the International Journal of Sport Nutrition and Exercise Metabolism in 2008, which was conducted on 11 people who practiced cycling, indicated that consuming protein with a drink containing carbohydrates during exercise improved the recovery process and reduced muscle pain better. Simple compared to drinking a carbohydrate drink, or eating nothing.

In the case of resistance exercises, eating protein can improve physical performance and the recovery process, whether it is consumed with a source of carbohydrates or not. It should be noted that eating enough protein for most people is more important than the time consumed, but in general it can Athletes who engage in resistance training can benefit from consuming protein either immediately before or after exercise.

Is it beneficial to eat protein before bed?

A study published in Nutrients magazine in 2015, which included a group of women suffering from obesity, indicated: It is noted that consuming a protein-rich drink containing approximately 150 calories improves the protein synthesis process during the night, in addition to improving satiety and metabolism during the morning. It should be noted that it has been observed that consuming protein before bed in women who suffer from obesity improves Appetite during the morning, but it increases insulin resistance, while the effect of protein intake in healthy women has not yet been studied.

A review published in the Journal of the International Society of Sports Nutrition in 2017 found that eating protein and carbohydrates before bed increased insulin concentration in the blood the next morning and reduced hunger in overweight people. It was also noted that it may contribute to Improving body components and physical performance. In addition, it has been noted that eating 30-40 grams of casein protein increases muscle protein synthesis and metabolic rate, without affecting the process of fat decomposition (in English: Lipolysis).

If you want to eat protein before bed, it is better to eat casein protein sources. This is due to its slow digestion process, which may provide the body with a constant source of protein during the night. It is also preferable to obtain casein protein from its food sources instead of supplements. It is available in dairy products; Such as: cottage cheese and Greek yogurt.

Recommended amounts of protein intake

The recommended daily amount of protein for people who do not exercise is estimated at 0.8 grams per kilogram of body weight, and quantities may vary depending on many factors. Such as: the person’s weight, and the goal of protein intake; That is, maintaining weight, building muscle, or losing fat, in addition to the level of physical activity, whether pregnant or not.

According to the American College of Sports Medicine and the Academy of Nutrition and Dietetics, the recommended daily amount of protein for athletes is estimated at between 1.2-2.0 grams per kilogram of body weight, and the amount they need depends on the amount of exercise they do, and the following is a breakdown of that:

People who engage in recreational activities: It is recommended to consume between 1.1-1.4 grams per kilogram of body weight.
Athletes who participate in competitions: They are advised to consume between 1.2-1.4 grams per kilogram of body weight.
Athletes who practice strong endurance sports: The amount of protein can reach 2 grams of body weight.
Athletes who exercise to increase muscle mass: They are advised to eat between 1.5-2 grams of protein per kilogram of body weight.

It should be noted here that eating large amounts of protein can cause bone loss, kidney damage, and dehydration.

Protein overview

Protein is one of the basic elements that the body needs, and it is composed of basic building blocks called amino acids. There are 20 different types that are linked to each other in different structures, in order to manufacture new proteins. Such as: muscles, bones, and some compounds; Such as: hormones and enzymes. The body can also use these amino acids as a source of energy. It should be noted that the body can manufacture some types of amino acids, the number of which is estimated at 11, and they are called non-essential amino acids. While there are 9 amino acids that the body cannot manufacture, which must be obtained from foods, they are called essential amino acids.

protein sources

Sources of protein in food

Protein can be obtained from animal or plant sources, such as: red meat, poultry, eggs, dairy products, legumes, and various types of beans.

Protein supplements and their types

Protein is available in the form of nutritional supplements, which athletes usually resort to using, because they contain a high amount of protein while limiting the amount of calories. Protein supplements can also be available in the form of bars, capsules, or shakes. There are several types of protein supplements from which one can choose, and it is always important to choose high-quality products, and to consult a doctor or nutritionist before using them. It is usually recommended to choose the product taking into account the biological value of the protein, which indicates the extent of the body’s ability to Using protein found in foods; A score of 100 indicates that the body is able to use all the protein in the food. Examples of types of protein powder that have a high biological value include whey protein, casein, and soy. Below is a mention of the most important types of protein:

Whey protein: Whey protein is one of the most widely used types of protein, and is suitable for daily use. As it contains all the essential amino acids, in addition to being easy to digest, it helps boost energy in the body and reduce stress levels. There is a type of whey protein called whey isolates, which is one of the best types of protein. Which is used after exercise.
Soy protein: It is also a common species; As it helps reduce high cholesterol levels, alleviate post-menopausal symptoms in some women, in addition to helping build bone mass in people who suffer from osteoporosis.
other kinds: Which includes the following:
- egg protein; Which is excreted more slowly than whey protein, and can be taken during the day.
- milk protein; Which helps support immune system functions and improve muscle growth.
- brown rice protein; It is a 100% vegetarian source, which makes it a good choice for vegetarians or people who do not eat dairy products, and it is also gluten-free.
- pea protein; Which is considered economical and easy to digest, in addition to being less allergenic.

Is there a need to take protein supplements?

It is usually preferable to obtain protein from natural sources rather than using supplements, as protein supplements contain smaller amounts of nutrients than whole foods, so supplements can help with weight loss, but they will not provide the nutritional benefits that whole foods provide.

It should be noted that athletic people can obtain the recommended amount of protein from food sources without using supplements, as these supplements are easy, fast, and convenient to use, but they are not necessary, even in the case of athletic people with high physical performance. For example, it is possible to use Protein powder can be useful if athletes want to get an immediate source of protein immediately after exercising and do not have time to prepare a meal. In some special cases, the use of protein powder can also be useful, and experts and specialists can be consulted to find out whether there is There is a need to consume these supplements.