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…

1. IF YOU TAKE PROTEIN IN THE MORNING

BENEFIT: WEIGHT MANAGEMENT*

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 protien in with some almond milk, blueberries, spinach and a banana for a great superfood breakfast.

BENEFIT: 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 not good  for an athlete. A 2006 study from Victoria University showed that having 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 high 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 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 MANAGEMENT*

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. 

 

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 and will not be suitable for those who are dairy and lactose intolerant, hemp 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.

* When used in conjunction with a program of reduced intake of dietary calories and increased physical activity.