Timing is key to optimising the benefit of the protein you take on board.
A protein rich breakfast provides fuel for your muscles and keeps you feeling full all the way to lunchtime. A protein rich hot drink last thing at night will fuel muscle growth and tissue repair as you sleep.
Protein along with carbs and fat is one of the three macronutrients you can’t do without. Here’s how to make the most of your daily intake.
Now is a good time to take your casein protein powder. As a product that’s relatively slow to digest, your body needs time to break it down. If you train after work, the morning is the ideal time to take casein ensuring it’s ready to go to work when your body needs it.
Eat a healthy lunch packed full of healthy lean meats, fish, eggs, whole grains and dairy. And don’t forget to eat your veggies! No time? A protein supplement can help, but there’s no substitute for a healthy diet – lunch should be your main meal of the day – so make time to eat properly even when you’re super busy.
As part of your workout regime, a good protein supplement will help get you where you want to go. But to get the most from it, it’s vital that you take it during the windows before, and after training when your body can make the most use of it.
You’ll want to go for a protein supplement that’s easy to digest – like whey protein. Most convenient is a shake or a protein bar
A protein hit 15 – 30 minutes before you hit the weights will give your body optimal protein to get you through your workout.
Post-training You won’t always feel like eating just after you trained, but the 30 minute post workout window is the time to take on some more protein. It’s the best opportunity to give your muscles that all important surge of amino acids – the building blocks for tissue repair and growth.
Another healthy meal to round off the day. It’s better to take most of your calories at lunch, so watch what you put into your body – fuel you won’t burn before the morning will be laid down as fat!
Again – a very good time to take products that take longer to digest – like casein. The steady release of amino acids throughout the night coincides with the night time release of growth hormones. That’s perfect for ensuring optimal tissue repair and growth.