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Protein Shakes -
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When to Take Protein Shakes
The recommended consumption rate for protein shakes is usually two to three times per day, depending on individual protein needs. However, how do you know when to take protein shakes? Here are some of the best times you can consume your shakes.
1) The first thing in the morning when you wake up.
After a good night's sleep, which is about 8 to 10 hrs for the average adult, your body will need to replenish itself with food and proteins. So when you wake up in the morning, make sure you drink 1 protein shake before heading for school or work.
2) After an intense workout.
Let the first protein shake digest. Do not consume a shake immediately before you start your workout. Your muscles don't repair and grow while you are working out. In fact, when you work out, you are actually tearing your muscles up. That's why one of the best time to give your body some additional proteins is after a workout. Once your workout finish, down a protein shake immediately.
3) Before you go to bed.
Your muscles are growing while you are resting. That happens right after your workout. When you sleep, your muscles are still repairing and growing. That's 8 full hours of rest for your muscles to grow. So before you hit the pillow, drink another protein shake. That will provide ample proteins for the muscles to grow and repair.
Notice that the consumption timings are distributed throughout the day. Never try to drink 2 shakes at one go, thinking that you will grow bigger quicker. It just doesn't work that way. Your muscles still have to metabolize the amino acids, even if it's whey protein isolate powder. And that takes time.
When you have a distributed consumption, you are giving your muscles ample proteins to grow throughout the day. If you consume too much proteins at one go, the body just converts it to fat. And that's not good. It's difficult for the body to do that, but the excess has to go somewhere, so it's converted to fat.
So just take your protein shakes three times a day, at about 4 to 6 hours intervals. The above recommendation is practical advice. You can have a shake accompanying your breakfast, one right after your workout, and then one just before you go to bed. The whole process won't disrupt your daily activities.
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