What are the best times to consume whey?
In the morning
The morning is an ideal time to consume whey. This protein intake will help keep you well satiated to start the day right.
Physiologically, proteins will help to break the phenomenon of muscle catabolism linked to overnight fasting and optimize your muscle reconstruction.
After training: the anabolic window
Misconceptions persist, particularly the idea of the anabolic window and protein consumption within 30 minutes after training when discussing whey protein.
Many recent studies like this one have shown that this window is greatly underestimated. After training, the body indeed requires more protein for reconstruction, but the anabolic window actually lasts up to 48 hours after exercise.
It is more the fact that your protein intake occurs away from meals that makes it effective for recovery, rather than consuming it immediately after training.
Therefore, remember that it is beneficial to consume a whey shake after training as it is taken away from meals.
In the evening before going to sleep
At night, the body rests and muscles rebuild. A protein intake away from dinner and just before going to sleep can thus help you recover well during intensive training phases.
A shake is therefore well-suited if your goal is to develop your muscle mass or promote good recovery within a very high training volume context (more than 12 hours of sports per week).
Read also | How to choose the best whey
Whey for athletes
If you are looking for muscle recovery
Whey contains around 95% protein, the essential nutrient for muscle reconstruction. During physical effort, muscle fibers are destroyed. They rebuild during the recovery phase if your protein intake is sufficient.
Whey provides you with proteins that are quickly absorbed and act effectively during muscle recovery.
Several hundred studies prove these effects, like this study conducted in 2018. For effective muscle recovery, a single shake consumed directly after training already constitutes good support.
If you are looking for muscle development
When the sports activity is appropriate (weightlifting, powerlifting, CrossFit®), whey can contribute to muscle development. A recent study once again proves these effects.
To gain muscle mass, you need to increase your training volume along with your caloric and protein intake.
Whey can be consumed 1 to 3 times a day in this context:
- 1 shake in the morning
- 1 shake after training
- 1 shake in the evening just before bed.
“Divide to conquer”
A study shows that proteins should be properly distributed throughout the day to promote muscle mass gain.
Ensure that you properly divide your intake across your meals and snacks to promote muscle development.
If your dinner is around 7:30 PM or 8:00 PM, it would be preferable to consume a shake before training at 5:00 PM rather than directly after your session.
