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Unlocking the Secrets of Protein Supplement Timing

Published : Jul 30, 2021 2 mins read Updated On : Mar 18, 2024

The ideal time to consume protein entirely depends on you, your specific health goals and the kind of lifestyle you lead. However, if you are working out on regular basis then the best time to take protein is within 1 hour of finishing your workout to help the recovery of your muscles. However, according to research the repair and regrowth of the body can approximately take up to 48 hours. This is why it is suggested to take between 20g to 30g of protein at any time of the day. Below we mention some of the ideal time of the day when consuming protein can be proved highly effective:


Catabolism is relatively common among athletes. It is caused by over-training and under-eating. In short, catabolism happens when your body needs a food source for energy and has none to draw on, so start to use your muscles as fuel. Although, this is not good for an athlete. Consuming protein first thing in the morning can provide you with dual benefits of overall muscle mass and strength. Are you concerned about bulking up after your breakfast shake? You need not be worried if your diet is high in carbs and your fitness regime is structured to help you build muscle, you are unlikely to bulk up after a protein shake for breakfast.


Protein has numerous benefits and consuming a certain amount of it prior to sleeping only optimizes its advantages. Protein supplements taken directly before bedtime are, in fact, digested or used by your muscles while you sleep. This can boost the overnight recovery and muscle growth.


Many proteins comprise of high levels of branched-chain amino acids (BCAA’s). These assist in maintaining the muscle glycogen stores. Glycogen helps to give energy to the body, more glycogen content implicates more energy. A pre-workout snack of a protein shake combined with a complex carbohydrate like brown rice or oats 45 minutes before exercise can provide the right energy required to go aggressive during workouts.


It is during the post-exercise phase when your muscles are crying out for amino acids at the maximum and are hence most likely to absorb protein. The advantages of a post-workout protein hit for muscle growth and/or recovery are well observed. Provide your muscles the fuel they need to recover by taking protein after your workout.

Dipesh Sharma
Dipesh Sharma
Sports and Fitness

Dipesh Sharma is a sports freak, who loves All things Sports who loves to play cricket, badminton. He has been covering topics related to sporting events, news, sports nutrition. Apart from... Read More

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