Best Time Consumption Of Protein Supplements: Here's How To Maximize The Benefits

Illustration of protein supplements (Freepic)

YOGYAKARTA - Protein supplements have become a favorite product for many people who want to maintain or increase muscle mass, especially for those who are actively exercising. Protein supplements are often considered the best way to meet the daily protein needs of athletes, fitness enthusiasts, and people who are on a diet program.

However, based on individual goals and needs, this article will discuss several factors that affect the best time to take protein supplements.

1. Main Focus: Development and Main Main Main Main Main Main Main Maintenance

For those who want to add or maintain muscle mass, consuming protein at the right time is very important to optimize muscle protein synthesis. This process occurs when the body repairs and rebuilds muscle fibers that are damaged during physical activity.

Best Time Consumption Protein Supplement

After Training (Post-Workout)

The most common time and recommended to take protein supplements is after exercise. After physical activity, especially strength training such as lifting weights, muscles are damaged and require nutrition to repair and rebuild the network.

The body is currently very responsive to protein intake, and research shows that protein consumption in 30 minutes to 2 hours after exercise can optimally increase muscle protein synthesis. This period is known as an anabolic window, where the body is more efficient in absorbing protein for muscle recovery.

Before Sleep

Apart from post-training, other effective times for consuming protein are before sleep. During sleep, the body is in a long fasting condition, thus requiring a sustainable supply of nutrients to optimally restore muscles. Protein supplements such as casein, which are digested slowly, ideally consumed before bedtime because it will provide a gradual flow of amino acids, keep the body nutrient throughout the night, reduce muscle breakdown, and support better recovery.

2. Improve Exercise Performance

In addition to helping muscle recovery, consumption of protein supplements at the right time can also improve exercise performance. Here are two consumption times that can provide this effect:

Before Training (Pre-Workout)

Consumption of protein supplements about 1-2 hours before training can provide the body's energy source and amino acid needed during training. Although carbohydrates are a major energy source, protein also plays a role in preventing muscle damage during intense exercise. Pre-training protein is also able to increase the body's anabolic response to strength training, which ultimately accelerates recovery and strengthens muscles.

During Training (Intra-Workout)

For those who practice at a long duration or high intensity, protein consumption during training can be very helpful. protein drinks mixed with water or other drinks can be consumed during training to maintain stable levels of amino acids, as well as prevent muscle fatigue. This can be very beneficial for athletes or fitness trainers who often do long training sessions.

3. Protein Supplement for Weight Loss

For those who are on a diet program, the consumption time of protein supplements is also very influential. Consumption of adequate amounts of protein can help prolong your saturation and prevent the loss of muscle mass during a low-calorie diet.

In The Morning

For those who try to lose weight, consuming protein in the morning can help control appetite throughout the day. Studies show that high breakfast proteins increase a sense of saturation, reduce the amount of calories consumed at the next meal, and keep metabolism active. Whey protein, which is easily absorbed by the body, is a good choice for consumption in the morning, especially for those who are busy and don't have time for a complete breakfast.

After Training

As for muscle formation, consumption of protein supplements after exercise is also important for those who focus on weight loss. In addition to helping muscle recovery, protein can also increase calorie burning through thermogenic effects of food, namely the energy the body needs to digest, absorb, and process nutrients.

4. Choose The Right Type Of Protein

In addition to consumption time, the types of proteins used also affect the results. Some types of proteins commonly used as supplements include:

To add to the revrence, also read: Various Types of Vitamins That Can Be Consumed Every Day.

So after knowing the best time to consume protein supplements, see other interesting news on VOI.ID, it's time to revolutionize news!