When to take protein supplements and how much

Supplement Timing

So when is the best time to take protein? Is it before or after training or is it both? How long before or after training is best? Do I need carbohydrates as well as protein after my training? How much protein do I need to take at once?

These are some of the most common questions that pop up when people are discussing when to take protein supplements around their training regime. Supplement brands give advice on their packaging but like everything on the packaging you should take it with a pinch of salt! As supplements are not classified as food they are not governed by the food standards agency so they can write and claim anything they like of the side of those big protein tubs, so be aware it’s not all true! One of the best I’ve seen is maximuscle, who’s tubs are the smallest and most expensive on the market and they tell you to take a scoop of protein upon waking, one before and one after training and one before bed and then in between meals if you fancy it as well! Protein overload or what plus the facts that you’ll need a new tub every couple of days, and then you wonder why they want you to take so much!

When to take

It is true that you could use protein shakes as an effective healthy snack in between meals or when you are on the go and can’t get that much quality protein easily. But I would like you to remember what a wise trainer told me when I started supplementing with protein. Protein powders are easy to take and absorbed quicker but they are not any better protein than chicken or eggs whites say. So if you can have a normal meal, have one, and keep the protein shakes for around your training when you need it for its convenience and quick absorption.

Quick absorption is one of the biggest benefits of protein powders. After your training you want the protein going into those muscles that have been working so hard ready to build those muscle fibres back up stronger and bigger. Having a meal straight after training may take up to 3 hours for the digestion of some chicken before the protein is in your muscles and by then you have missed out on some valuable recovery time. After training your glycogen stores will be low (if you’ve been working hard) and so you have energy levels high for your next workout or training session, these glycogen stores need to be replaced, this is where carbohydrates are important. Some protein shakes contain certain levels of carbohydrates, but you could use a banana or energy drink to replace carbohydrates if you have a pure protein powder (around 20-30g carbohydrates is sufficient).

Now studies have been done to suggest that taking protein before you training is even more important. The thinking behind this is the importance of having the protein already active in your blood stream before you training so that the exercising muscles that get blood pumped to them are feed with the protein, the protein therefore being in the muscles ready for rebuilding straight away. Taking protein 30-60mins before your workout should give you enough time for it to be fully digested for the start of your workout.  You may think then that you don’t need to take protein after but there is a problem that protein can also be using in the body as a fuel source and therefore some may get used up in this way. Your training may also be 1-2hrs long and therefore it could have been up to 3 hours since you last had some protein, so a protein shake directly after your workout will help get the recovery process underway.

How much to take

Around 30g grams is idea (moving up to 40g) depending on how big you are and whether you are trying to maintain or gain size and weight. Over 40g your body will struggle to digest all the protein at once and you are just wasting your hard earned cash because you will excrete out any excess protein in your urine.

Conclusion

Taking around 30-40g of protein 30-60mins before and directly after training is the optimum time and amounts to be taking protein when weight training.