When it comes to protein, the question that arises is not only what type of protein you eat, but also at what time you will eat it and so to take advantage of its full advantages.
Even if the body is able to digest protein at any time of the day, it is sometimes ineligible to receive proteins specifically, so the best times to consume proteins are the following times: -
In the morning upon waking up:
The sleep period is the longest period of the day, where the body remains without food for a long time, break this fasting period by taking proteins in addition to supplying your body with the amino acids needed to repair and rebuild muscle tissue, and proteins also work to supply the body with continuous and constant energy better than Doughs, sugars, and desserts, choose a fast-absorbing protein such as whey protein, for example, in the morning.
Before training:
By eating protein about an hour before the physical exertion, you will make your body ready for growth with the BCAA supplies you provide to it, so whey proteins and egg proteins are always the best, because they are easy to use and easy to digest.
After training:
The period of 30-60 minutes after training is the most important period for protein consumption. During this period, both enzymes and hormones work to repair the damage left by training, and restore the stores of glycogen in the muscles, and the ability of muscles to receive protein at this stage increases.
By taking one or several post-workout products that contain whey protein, casein micellar, egg protein and carbohydrates, you will ensure quick recovery and be ready for another training session.
Between meals:
Consuming protein between meals not only helps to maintain the pace of muscle building, but also contributes to keeping muscle mass under control by preventing and fighting muscle disintegration, as well as proteins contribute to the feeling of satiety, especially proteins extracted from milk such as whey and casein.
- before sleep:
Prepare your body for a long fasting period of up to 8 hours by taking a dose of casein half an hour before going to sleep. Unlike whey proteins, which break down rapidly in the intestine, casein is digested very slowly for several hours during the night, and for this reason, casein is known. As a sleep period protein.
The other characteristic of casein protein is that it is an anti-muscle protein because it is rich in glutamine and amino acids that work to stop muscle breakdown, and the best type you can use is casein micellar because it is the slowest digestive and contains a large proportion of proteins compared to calcium caseinate and caseinate. Sodium.
(And do not forget that the doses taken during all these periods should not exceed the permissible daily limit, which is 2 grams per 1 kg of your body weight, otherwise you will have to consume protein negatively and damage your kidneys).
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