The timing of consuming whey protein has always been a hot topic. For decades, people believed that you need to consume whey protein immediately after your workout.
With time, however, theories have changed but the myths around this refuse to die down. How to take maximum advantage of whey protein consumption? The latest that you will get to hear is that whey protein is maximum absorbed when taken before a workout, not after. This thought is being supported by many believing that it makes sense, as your body will absorb all the protein during the weight training. Let's find out if this claim holds any substance.What Does Research Say?
We're lucky that we already have a research study where the effects of consuming whey protein before the workout and after the workout were compared.
In this research, a group of men were divided into two and both the groups were given a protein shake containing 25 gm protein. One group received it immediately before their workout and the second group received it immediately after their workout. The study found no significant differences in muscle strength and size between both the groups. Thus it doesn't really matter whether you take your whey protein shake before or after your workout.Daily Protein Intake Plays Crucial Role
If your target is to gain muscle size and strength, completing your daily intake of protein is a big factor, rather than timing your protein. The RDA of an average person is 0.8gm/kg which is the minimum amount of protein that a person should consume in his diet.
However, people who weight train regularly and athletes, have higher requirements of protein. Though the exact amount of protein intake will depend upon your level of training and other factors, experts recommend consuming around 1.6gm/kg of protein to gain muscle size and strength.
Therefore, till the time you are able to meet this requirement of 1.6gm/kg of protein requirement every day; there is no need to worry about timing your protein shake near your workout.It's About Individual Convenience & Preference
As a coach, I often receive requests from my clients to time their protein shake somewhere in the morning when they are leaving for their work. Even those who do their workouts in the evening, sometimes prefer to drink their protein in the morning; reason being? Convenience.
They are in a hurry in the morning to reach their office and thus want a convenient way to meet their protein macros. This way, they are able to save time by not having to cook.
This is what I want to tell you guys. It's all about your personal convenience at the end. If it's convenient for you to have your protein around your workout, go ahead and consume it around your workout. If not, don't worry. Just have it at the time that suits you the most and concentrate on completing your overall protein intake for the day.
Pre- versus post-exercise protein intake has similar effects on muscular adaptations Brad Jon Schoenfeld,corresponding author1 Alan Aragon,2 Colin Wilborn,3 Stacie L. Urbina,3 Sara E. Hayward,3 and James Krieger4
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.