Protein powder is a convenient and efficient tool for bodybuilding. If you go to the trouble of taking protein powder, you want to take it at the most effective time. In this article, we will introduce the effective timing of taking protein powder and the timing that you should definitely avoid.
In 2016, he began working as a trainer as a member of Beyond Gym’s start-up staff. Served as store manager of the Horie store in Osaka, Japan; in 2017, he reached the pinnacle in the Mr. Japan contest, after which he went independent. In October 2022, he founded Waffle Gym in Tachikawa, Tokyo. He is always ready to propose muscle training menus that meet the needs of customers.
CONTENTS
- Effective timing to take protein (1) "within 45 minutes after muscle training
- Effective timing to drink protein (2) "1 hour before muscle training
- Effective timing to drink protein (3) "1 hour before bedtime
- Muscle synthesis is active for 24~48 hours after muscle training. It is important to drink even if it is not a muscle training day.
- Protein intake should be avoided during training.
- Three Whey Protein Recommendations for Men Working Hard on Bodybuilding!
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Effective timing to take protein (1) “within 45 minutes after muscle training
The most commonly cited timing that should definitely be taken is immediately after muscle training. This time is called the “golden time,” when the sensitivity of muscle protein synthesis, which is the basis of muscle, is at its highest, and protein intake is said to increase the amount of synthesis. Although there is no need to rush to drink immediately after muscle training, the golden time limit is said to be 45 minutes after muscle training, and it is known that the amount of synthesized protein decreases drastically if it is exceeded.
Effective timing to drink protein (2) “1 hour before muscle training
It is well known that it is effective to drink protein after muscle training, but in fact, numerous verifications have shown that taking protein before muscle training is also effective for muscle hypertrophy. Specifically, the effects include suppressing muscle degradation due to a decrease in amino acid concentration and increasing endurance. Protein supplementation before muscle training is said to be effective, especially when training for long periods of time or at high intensity. However, even whey protein, which absorbs quickly, is said to take about one hour to absorb, so it is recommended to drink it about one hour before muscle training, rather than just before muscle training.
Effective timing to drink protein (3) “1 hour before bedtime
Growth hormone, which is responsible for increasing muscle mass, is secreted during sleep. Taking protein at that time is said to increase the effect of growth hormone. In addition, a study conducted by Maastricht University reported that muscle mass increased when protein was consumed before bedtime. There are various opinions on the type of protein to take at this time, but it is advisable to take casein, which is mildly absorbed, and whey if you do not want to burden your gastrointestinal tract. In any case, it is recommended to drink one hour before bedtime, as digestive functions are reduced during sleep.
Muscle synthesis is active for 24~48 hours after muscle training. It is important to drink even if it is not a muscle training day.
Many people may say, “I don’t drink protein on days when I don’t train. However, since muscle synthesis and breakdown are repeated regardless of whether you are training or not, it is important to take protein even on non-training days. In particular, after muscle training, muscle synthesis continues to increase for 48 hours, so it is important to make sure that protein is supplied to the muscles you want to nourish.
Protein intake should be avoided during training.
During training, blood is circulating to the muscles, which makes it difficult for blood to circulate to the digestive tract, and the digestive and absorption capacity is reduced. If you drink protein at this time, not only will it not be digested and absorbed properly, but you may also experience a feeling of lethargy. If you want to replenish your body with amino acids during training, it is strongly recommended that you take amino acid supplements such as EAA or BCAA, which are absorbed quickly.
Three Whey Protein Recommendations for Men Working Hard on Bodybuilding!
Finally, we introduce a selection of whey protein recommendations for men who are working hard on their body make-up.
Recommended whey protein: 1) “GOLD’S GYM Powder Weight Gainer Chocolate Flavor 1kg”.
In order to promote muscle synthesis, it is necessary to take in sufficient amounts of protein as well as carbohydrates. This is where the Weight Gainer is a must-have. The Gold’s Gym product we picked up here contains 30% protein, which is high for a weight gainer, and it also contains a lot of carbohydrates. The fat content is low, so it is easy to balance with your diet. It also contains a good balance of B vitamins and minerals, which are essential for muscle development, and will definitely help you bulk up.
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Recommended Whey Protein 2: “X-PLOSION Whey Protein
In the protein industry, where prices continue to rise, X-PLOSION Whey Protein has been gaining popularity for its low price and high quality! At an unbeatable price of 7,999 yen per 3 kg, you can drink it without being stingy. Many trainees have praised its ease of dissolving, lack of bubbles and lumps, and taste, making it an outstanding value for money. We also recommend the wide variety of flavors, from no sweetness to super sweetness.
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Recommended Whey Protein 3: “VALX WPI PERFECT
WPI (Whey Protein Isolate) is simply put, highly refined protein. It is filtered several times to remove impurities such as carbohydrates and fats, and is characterized by its extremely high protein content. The price tends to be high due to the time and effort required, but the products sold at VALUX are good value for money. The smell of milk components peculiar to whey and lactose are also removed, so it is recommended for those who do not like ordinary protein.
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