What are the best times to consume whey?
In the morning
The morning is a good time to consume whey. This protein intake will help keep you well-satiated to start the day.
Physiologically, proteins help counteract the muscle catabolism associated with overnight fasting and optimize your muscle rebuilding.
After training: the anabolic window
Misconceptions are persistent; the idea of the anabolic window and consuming protein within 30 minutes after training is especially common when discussing whey protein.
Many recent studies like this one have shown that this window has been vastly underestimated. After training, the body does indeed require more protein to promote rebuilding, but the anabolic window actually lasts up to 48 hours after training.
It’s actually the fact that your protein intake occurs between meals that makes it effective for recovery, more than the fact that it’s taken immediately after training.
So remember that it’s useful to consume a whey shake after training because it’s taken between meals.
In the evening before bed
At night, the body rests and muscles rebuild. A protein intake some time after dinner and just before going to sleep can therefore help you recover well during periods of intensive training.
A protein shake is therefore ideal if your goal is to increase your muscle mass or promote good recovery in the context of a very high training volume (more than 12 hours of sport per week).
Also read | How to choose the best whey
Whey for athletes
If you’re looking for muscle recovery
Whey contains about 95% protein, the essential nutrient for muscle rebuilding. During physical exertion, muscle fibers are damaged. They rebuild during the recovery phase if your protein intake is sufficient.
Whey provides fast-absorbing proteins that act effectively during muscle recovery.
Several hundred studies demonstrate these effects, such as this 2018 study. For effective muscle recovery, a single protein shake consumed immediately after training is already a good aid.
If you’re looking for muscle growth
When the sporting activity is appropriate (strength training, powerlifting, CrossFit®), whey can contribute to muscle development. A recent study once again confirms these effects.
To gain muscle mass, you must increase your training volume as well as your caloric and protein intake.
Whey can be consumed between 1 and 3 times per day in this context of use:
- 1 shake in the morning
- 1 shake after the workout
- 1 shake in the evening just before bedtime.
Divide to develop better
A study shows that protein intake should be properly distributed throughout the day to promote muscle mass gain.
Be sure to properly divide your intake across your various meals and snacks to support your muscle development.
If your dinner is at 7:30 PM or 8:00 PM, it would be preferable to consume a shake before the workout at 5:00 PM rather than directly after your session.
