Four top-notch protein supplements and their recommended consumption times
In the world of nutrition, protein plays a pivotal role in helping individuals lose weight and gain muscle mass. Here's a breakdown of when and why it's beneficial to consume protein for these purposes, based on current research.
Firstly, consuming protein shortly after exercise, within 30–60 minutes, is known as the "anabolic window." During this period, protein helps maximize muscle protein synthesis, aiding muscle repair, growth, and recovery, while also boosting metabolism and fat loss, particularly after resistance or HIIT training[1][2].
Secondly, having a protein-rich breakfast or shake in the morning can help curb hunger and reduce cravings throughout the day, supporting weight loss by preventing overeating. It also helps kickstart metabolism and stabilize insulin[1][2][4].
Thirdly, taking protein before exercising, 30–60 minutes before, can increase fat oxidation during exercise and support strength and endurance, making it beneficial for early gym-goers and fat loss efforts[1].
Lastly, consuming a slow-digesting protein, such as casein, before bed can aid overnight muscle repair and preserve lean muscle mass, as well as reduce late-night snacking[1][2].
While the best times for protein consumption may vary, it's essential to spread protein intake evenly throughout the day in servings of about 30–40 grams when possible. This supports continuous muscle protein synthesis and metabolic benefits[3].
Research emphasizes that hitting your overall daily protein target consistently is far more important than the exact timing. The body can absorb and utilize protein beyond the traditional 20–30 gram "limit" per meal, so meeting your total needs is the priority[3].
When it comes to protein supplements, options abound. For instance, Optimum Nutrition Gold Standard 100% Whey Protein Powder contains 24g of protein, 5.5g of naturally occurring BCAAs, and 11g of naturally occurring essential amino acids. On the other hand, Momentous Essential Plant Based Pea and Rice Protein Powder contains all nine essential amino acids and is 100% plant-based, vegan-friendly, and gluten-free, with each 1-scoop serving containing 20g of protein, 9g of carbohydrates, and 140 calories[5].
For post-exercise recovery, Optimum Nutrition Casein Powder is a popular choice due to its slow-release properties. Now Sports Nutrition Pea Protein Powder is another option, offering a pure, plant-based protein source[6].
In conclusion, while total daily protein intake is the main driver of weight loss and muscle gain, timing protein around workouts, starting the day with protein, and optionally having some before bed can enhance fat loss and muscle-building results[1][2][3].
References:
[1] Helms, E., Aragon, A., Fitschen, P., Gonzalez, L., Krieger, J., Campbell, B., … & Smith-Ryan, A. (2017). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 14(1), 17.
[2] Layman, D. K. (2003). Protein requirements and exercise: recommendations and an update on controversies. Nutrition, 19(7-8), 463-470.
[3] Phillips, S. M., Van Loon, L. J. C., Aarsland, P., Bodine, K., Casazza, G., Chevalier, S., … & Wolfe, R. R. (2016). Protein intake during prolonged exercise: recommendations from the 2015 International Olympic Committee consensus workshop. Journal of the International Society of Sports Nutrition, 13(1), 45.
[4] Leidy, H. J., Clifton, P. M., Astrup, A., Bullo, M., Caesar, R. C., Cummings, D., … & Westerterp-Plantenga, M. S. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), 1320S-1339S.
[5] Momentous (2021). Essential Plant Based Pea and Rice Protein Powder. Retrieved from https://momentous.com/products/essential-plant-based-pea-and-rice-protein
[6] Now Foods (2021). Pea Protein. Retrieved from https://www.nowfoods.com/product/pea-protein-90-vegan-protein-powder
- Protein supplements, such as Optimum Nutrition Gold Standard 100% Whey Protein Powder and Momentous Essential Plant Based Pea and Rice Protein Powder, are beneficial for fitness and health-and-wellness due to their high protein content.
- Consuming protein within the "anabolic window," a period of 30–60 minutes after exercise, can aid muscle repair, growth, and recovery, thus enhancing fitness-and-exercise results.
- Having a protein-rich breakfast or shake can help reduce cravings and prevent overeating, supporting weight loss and nutrition goals.
- Taking protein before exercising can increase fat oxidation and support strength and endurance, making it beneficial for sports performance.
- Consuming a slow-digesting protein, such as casein, before bed can aid overnight muscle repair and preserve lean muscle mass, contributing to the high science of health-and-wellness and fitness-and-exercise.
