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What Is the Best Time To Take Protein?
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What Is the Best Time To Take Protein?

This commonly asked question has no universal answer... The best time to take protein depends on you and your specific health goals. Check out our protein timing cheat sheet below: these general guidelines will help you answer one of the most commonly asked questions in sports nutrition...

What Is The Best Time To Take Protein?

 

1. If you Take Protein In The Morning

BENEFIT A: WEIGHT LOSS Research published in the American Journal of Clinical Nutrition shows that taking protein early in the morning gives a feeling of fullness and reduces appetite and snacking. Take a low carb protein shake in the morning to reduce hunger and help boost your metabolism. Better yet, blend a scoop of soy protein in with some almond milk, blueberries, spinach and a banana for a great superfood breakfast. BENEFIT B: SUPPORTS STRENGTH AND MUSCLE MASS 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, has none to draw on, so starts to use your muscles as fuel. Needless to say, this is bad for an athlete. A 2006 study from Victoria University showed that taking protein first thing in the morning increased both overall muscle mass AND strength for athletes when compared to a control group who had no protein with breakfast. Worried about bulking up after your breakfast shake? You need not worry - unless your diet is rich in carbs and your fitness regime is designed to help you build muscle, you are unlikely to bulk up  after a protein shake for breakfast.  

2. If you TAKE PROTEIN THROUGHOUT THE DAY

BENEFIT: MORE ENERGY Find yourself nodding off mid-afternoon? The reason could be that your diet lacks long-lasting energy. Try splitting your 3 (large) main meals for 5 smaller ones, eating every 3 hours. Make sure your 5 meals contain protein. If not a shake, then a tin of tuna or a fistful of nuts can be an easy way to grab some protein in a meal. BENEFIT: WEIGHT LOSS A 2005 study published in American Journal of Clinical Nutrition showed that participants who got 30% of their daily energy intake from protein felt less hungry and lost more weight.  

3. If you Take Protein Before Training

BENEFIT: MORE EFFECTIVE WORKOUTS Many proteins contain high levels of branched chain amino acids (BCAA’s). These help maintain muscle glycogen stores. Glycogen provides energy to the body... more glycogen means more energy. A pre-workout snack of a protein shake plus a complex carbohydrate like brown rice or oats 45 minutes before exercise can give the energy needed to go harder during workouts. Alternatively, try our Brown Rice Protein with Chia and Pea before training for a shake that delivers pre-workout carbs and BCAA's and for fuel plus readily absorbed brown rice protein  for recovery.  

4. If you Take Protein After Training

BENEFIT: RECOVERY AND GROWTH  A 2001 study published in American Journal of Physiology showed that post exercise is when your muscles are crying out for amino acids the most and are therefore most likely to absorb protein. The benefits of a post-workout protein hit for muscle growth and/or recovery are well documented.  Give your muscles the fuel they need to recover by consuming protein after your workout. A 2013 study from the University of Tampa studied the effectiveness of brown rice protein vs whey protein in helping post-exercise recovery. The study noted that "there were no differences between the two groups". Given that whey contains lactose (which can cause bloating, wind, nausea and diarrhoea in some people), brown rice protein is an ideal post-workout protein.  

5. If you Take Protein Before Bed

BENEFIT: RECOVERY AND MUSCLE GROWTH A 2012 study from Maastricht University Medical Centre in the Netherlands revealed that protein supplements taken directly before bed time do, in fact, get digested or used by your muscles while you sleep. This can boost overnight recovery and muscle growth. ------ This article was produced by our online health partners, Health365. For more  information on a range of exercise and fitness related topics, visit www.health365.com.au.  
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Tips For Choosing The Best Krill Oil

The benefits of krill oil are becoming increasingly well documented, but not all krill oils are the same in the Australian market. The krill oil market has changed considerably since 2011, and quality ranges from top quality products like our Krill Oil range to a large number of low-quality products in the market. It is important to ensure you are getting quality for money and not settling for an inferior product when you buy Krill Oil. Look for these three features to help you make a more informed decision when purchasing your krill oil.  
  1. Molecular distillation
The best quality krill oil will have undergone molecular distillation. Molecular distillation is a purification process that removes the final trace elements, toxins and heavy metals from krill oil before it is put in capsules, packed and shipped out to stores and consumers. Molecular distillation adds to the cost of the production process. Krill Oil that hasn’t undergone molecular distillation may result in a greater level of toxins and heavy metals in your krill oil. This can, in turn, damage health and cause disease in the medium to long term. All of Nature’s Way’s Krill products undergo molecular distillation for maximum purity.  
  1. Sustainable harvesting
Oceans are being overfished. It is important that both companies and consumers alike make changes to our behaviours in order to ensure our oceans’ health for generations to come. Nature’s Way are continually moving our products towards sustainable harvesting practices, and all Nature’s Way Calamari Oil and Krill Oil products are all sustainably harvested. Our Krill and Calamari Oil products have Friend of The Sea certification to prove it.  The same cannot be said for some 'no-name' krill oil brands found in bargain stores or bought over the internet.  
  1. Omega-3 content
The main reason you take krill oil is to increase omega-3 intake. However, it is astonishing (and sometimes worrying) the variation in omega-3 levels found in different krill oil brands. Some krill oils are simply more potent than others, and contain far more omega-3. Going for a cheaper krill oil can often be a false economy, as cheaper products may have lower omega-3 content so you need to take more capsules to get the same omega-3 boost. Look for a krill oil with 300mg or more of combined DHA + EPA per capsule (the two most common types of omega-3 needed by your body). When shopping for a krill oil, compare the backs of pack for the brands you are considering to ensure your cheaper option is not delivering a lower level of omega-3. This article was provided by our online partner Health365. For more information on picking the right omega-3 supplement for you, visit www.health365.com.au.  
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