When is it best to drink protein - before or after training? How do I take protein?

The question: whether to drink protein before or after a workout for some rises to the rank of 'To be or not to be' (for muscle mass, of course). When you want to squeeze the maximum out of your training and diet, you work out such details - and rightly so.

Unfortunately, several myths have developed around when it is best to drink protein. Together with nutritionist and personal trainer Mark Prawdziek, we break out the anabolic window, squeeze more than 30g of protein into you at a time and explain when to drink protein so that your muscles grow and your belly doesn't ache.

The following is a guide to the best time to drink protein.

See also:

• Whey protein concentrate (WPC)
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• Whey protein isolate (WPI)
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• Whey protein hydrolysate (WPH)
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• Vegetable protein
• Casein
• Protein nutrient

When to drink protein, before or after training?

Protein is best consumed in 3-4 servings throughout the day (approximately 20g of protein per serving), so you can provide it to your body both before and after training. For the best results in building muscle mass and promoting post-workout recovery, it is recommended to eat around 1.8-2.2g of protein per kg of body weight per day.

You don't need to cram a protein supplement or other protein source into you before your workout (and especially don't do this if you start your workout with abdominal exercises). Equally, right after your workout you don't need to run to the changing room for a shake or protein bar.

It doesn't matter whether you take a protein supplement before or after your workout, because the most important thing is total protein supply throughout the dayand - this is the absolute foundation in the Byline Code.

Imagine this:

You are a 90kg male, you are strength training and want to build muscle. Your protein requirement is 180g. You can drink a protein shake today before your workout with a perfectly measured portion of 20 g protein and repeat this exquisite dish moments after your workout. In total, you have provided yourself with 40 g of protein.

However, remember that in total you still need to eat 140 g of protein today for your muscles to regenerate and grow. That's why it's important to have a well-distributed protein supply for the whole day.

Let's break out the anabolic window

Let's tackle the popular anabolic window, which is often touted as the 'golden period' for protein and carbohydrate intake post-workout. It has become established that you need to get your protein in quickly after exercise, because if you don't, the window crackles and your workout has been in vain.

In theory, the anabolic window is the time (approximately 0.5-2 hours) after intense exercise when the body is particularly receptive to the synthesis of protein, allowing for effective muscle recovery and developmentand.

Scientific research suggests that the anabolic window is open... for up to 48 hours after training . So you don't need to drink a protein supplement immediately after a workout. The most important thing for your muscles will be how much protein you've eaten during the day and whether you've managed to break it down into 3-4 portions - as I wrote about earlier.

Benefits of protein before and after training

You can start your workout with a post-nutrition milk mustache or finish it with a series of forearm bends with a giga protein bar. Both rituals have their benefits - tailor them to suit you.

Protein intake by time of intakeand -

What are the benefits of protein before training?

• Gives you energy and can improve the effectiveness of your workout (preferably in combination with carbohydrates).
• May increase the delivery of amino acids to muscle, leading to greater muscle protein synthesis.
• Prevents the onset of hunger during training.
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What does post-workout protein give you?

• Promotes regeneration of, among other things, the muscles and nervous system after training.
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• Can accelerate the rate of muscle mass gain (as can protein consumed a few hours later).
• Prevents muscle growth.
• Prevents post-workout hunger attacks.
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Protein before and after training - eat it right

If you want to consume protein just before or after your workout, keep a few rules in mind so that your workout goes smoothly, without stomach pain and... burping in itand.

When?