Protein is vital for muscle growth, so it makes sense that protein powder supplements are great tools to help maximize gains, aid weight loss, and ensure that you’re hitting your macronutrient goals.
Whey protein and plant protein powders can be found online, or at any supplement or grocery store, but buyer beware. Not only will you have to look carefully for a brand whose quality you trust, but you will also want a game plan for how much protein powder you’re going to take, and when you’re going to take it.
Clinical studies suggest that peak anabolism occurs about 45-90 minutes after working out, with a larger window of 3 hours. After about 3 hours, muscle protein synthesis (MPS) drops back down to its baseline, even though blood levels of amino acids remain elevated.
What happens if you can’t eat within 3 hours of a workout?
Nothing. You won't lose muscle, and you're not going to shrink. If you’re doing resistance training, or anything high intensity, then you may be hungry when you're finished and if you are then you should eat.
A clinical study investigating protein timing found that while pre-workout protein was beneficial, an essential amino acid supplement is even better at promoting muscle protein synthesis (MPS). For those who don’t want to work out with a protein shake in their stomach, this is a good option.
Whether it’s resistance or endurance training, most athletes could benefit from a pre-workout EAA powder. The key takeaway is that both EAA supplements and protein powders may provide muscular protective effects when ingested prior to exercise.
Before starting a protein supplement regimen, you’ll want to decide on a source of protein.
The type of protein you choose may determine when you should take it. When deciding on a protein, amino acid profile should be of primary importance, however, it isn’t the only thing to consider. Food tolerances and dietary preferences vary from person to person.
Here are the three main types of protein powders marketed and sold as recovery aids:
If you decide to take whey protein, then you should know the difference between a whey concentrate and a whey isolate. Concentrates do not remove any of the lactose or casein. Whey concentrates are pure, unadulterated, concentrated dairy protein. Whey concentrate supplements digest more slowly, and may be appropriate for time released evening shake, for those who are bulking or struggling to put on muscle.
Casein is an effective protein for muscle growth, if your body can tolerate it.
Casein protein containing whey concentrates are not appropriate for everyone. Some people who cannot tolerate the casein in whey concentrates should consider switching to a whey isolate, or a delicious plant protein such as VEG-PRO.
Whey Isolates remove the casein protein. Isolated whey proteins are very effective, and can be taken any time of day. A whey isolate will digest more quickly, and shouldn’t cause problems for those who generally tolerate dairy well. Some lactose intolerants may be able to tolerate whey isolate protein powders, however, plant proteins might be a better option for anyone looking to avoid dairy in their diet.
WHEY ISO is a pure, 100% whey protein isolate that digests easily and doesn’t clump up in your shaker cup. It comes in a variety of awesome flavors like Banana Pancakes, Snickerdoodle, and Butter Pecan, to name a few.
Plant protein is an all-encompassing umbrella term used to describe any isolated or concentrated protein from a plant source. Plant protein can be used to describe the protein found in plants, but for the purposes of this blog we are only going to talk about plant protein powders. There are many different types of plant protein powders, some of which offer more complete amino acid profiles than others.
All plants have protein and amino acids.
In fact, all protein originally begins with plants. Animals accumulate protein through their feeding. A cow turns grass into a more complex and complete protein, for example. It all starts at the bottom of the food chain. Animals turn plants into protein.
Some plants are so complete in their amino acid profiles that high quality, effective protein powders can be made from them—Pea, brown rice, hemp, soy, chia, water lentil, and pumpkin seed are all now common to see as protein powders.
Before deciding WHEN to take your protein powder, you will also need to decide how much to take.
Protein supplements can be thought of as a protein insurance policy. Whenever you find yourself in a bind to find a nutritionally balanced meal to satisfy your gains, you can rely on a protein shake. Maybe you had a carbohydrate or fat heavy meal, and you need a quick shot of protein to get your macros where you want it to be.
Or maybe you’re cutting out or reducing your meat intake, and are looking to insure that you’re getting enough protein. Whatever the reason, there is no need to take more than 2-3 servings of protein powder per day.
For most people, one or two servings a day, preferably post workout, is enough. For bulking, you’re obviously going to need more. So the question of how much is dependent on what your goals are and what the rest of your diet is like. If you eat a lot of protein heavy meals, you might not need as much protein powder. Now the last thing you need to know before you start supplementing with protein is when to time your protein shakes.
More protein is always better, right? Wrong! After a certain point, mega dosing on protein does not help you build muscle. Your body can only absorb a certain amount of protein at a time, so it’s best not to waste your calories and money. You want every bit of your protein powder doses to serve you. To make the most out of the protein you have, you’ll want to stagger your doses.
For healthy adults, the current protein RDA is 0.8 grams per kilogram of bodyweight (That’s 0.36 grams per pound).
For athletes and those doing advanced strength training, 1.2-1.7 grams per kilogram may be appropriate. The protein shake is an effective hack towards making every calorie count and securing your gains, but when should you take it?
Studies suggest that the human body can only absorb up to 25 grams of protein in one sitting (1-2 hours). Protein synthesis is maximized in young adults around this point. For those larger individuals, or those who are who are bulking or athletic training, 30-40 grams of protein may also be appropriate.
This suggests that 2-3 protein shakes per day may be appropriate, but the servings should be spaced out throughout the day. For muscle growth on a high protein diet, protein shakes should be consumed apart from other high protein foods. A typical scoop of protein powder can range from 15-20 grams of protein per serving. So, you might want to refrain from polishing off your steak with a VEG-PRO shake as dessert.
Keep in mind that your protein from food counts towards this protein usability rate.
One of the advantages of protein shakes is that it’s a faster protein, helping you build muscle faster. The body takes less time to break down a shake than it does steak.
Try to time your protein shakes strategically.
Great times to drink protein shakes include:
Protein powders are food-based supplements with substantial impacts on your caloric intake and macronutrient distribution, however no supplement will ever take the place of whole-food nutrient sources. That being said, it is best to treat protein shakes as food, with the same caloric consequences. If you’re logging your food intake, you want to log your protein shake.
The majority of your daily protein intake should come from whole food, not protein supplements.
Protein supplements are just that, a supplement to help you meet your daily protein requirements, in accordance with your goals. For maximum muscle gain, the best time to take protein powder is about 45-90 minutes after working out. EAAs, BCAAs and protein powder may also be helpful prior to working out, to prevent the degradation of muscle tissue.
Although most of the literature suggests whey or casein proteins, recent literature suggests no difference in muscle recovery after pre-sleep consumption of dairy- or plant-based proteins (rice/pea combination), so long as enough of each is consumed.
