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 you feel well-satiated to start the day.
Physiologically, proteins will help interrupt muscle catabolism related to 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 particularly prevalent when talking about whey protein.
Numerous recent studies like this one have shown that this window has been greatly underestimated. After training, the body does require more protein to promote recovery, but the anabolic window actually lasts up to 48 hours after training.
It’s more that your protein intake occurs between meals that makes it effective for recovery, rather than the fact that it’s consumed immediately after training.
So remember that it’s a good idea to have a whey shake after training because it’s consumed between meals.
In the evening before bed
At night, the body rests and the 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.
Un shaker est donc tout indiqué si votre but est de développer votre masse musculaire ou favoriser une bonne récupération dans le cadre d’un volume d’entraînement très important (plus de 12 heures de sport par semaine).
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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 are rebuilt during the recovery phase if your protein intake is sufficient.
Whey provides you with 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 shake consumed immediately after training is already a helpful aid.
If you’re looking to build muscle
When the sports activity is appropriate (strength training, powerlifting, CrossFit®), whey can contribute to muscle development. A recent study proves these effects once again.
Afin de gagner en masse musculaire, vous devez augmenter votre volume d’entraînement ainsi que vos apports caloriques et protidiques.
La whey peut être consommée entre 1 et 3 fois par jour dans ce contexte d’utilisation :
- 1 shake in the morning
- 1 shake after training
- 1 shake in the evening just before bed.
“Divide to better develop”
A study shows that protein should be properly distributed throughout the day to promote muscle mass gain.
Be sure to divide your intake properly across your meals and snacks to support your muscle growth.
Si votre dîner est pris à 19h30 ou 20h00, il sera préférable de consommer un shaker avant l’entraînement à 17h00 plutôt que directement après votre séance.
