Welcome back our Complete Guide to PROTEIN!! In our third part, we're looking at the timing of when to take Protein Powders to ensure optimum effectiveness to get you the maximum result!

So without further ado, let's tackle the question…

When Should I Take My Protein?

1. FIRST THING IN THE MORNING

The period between when you go to bed and wake up in the morning is the longest that your body goes without food. “Break the fast” with protein. In addition to providing much needed amino acids for muscle maintenance and rebuilding, proteins provide more stable, sustained energy than that donut or bagel that you’re currently chowing on. Opt for a faster-acting protein like whey first thing in the morning.

2. PRE-WORKOUT

By drinking a protein shake about an hour before your workout, you’ll “prime” your body for growth with BCAAs and other essential amino acids.

Whey and egg proteins are a good choice, because they are easy to drink and quickly digested.

3. BETWEEN MEALS

Consuming a protein shake in between meals not only helps keep muscle synthesis maximized, it also helps keep body fat and body weight in check. Proteins help stimulate the release of gut hormones that trigger a feeling of fullness or satiety.

Dairy proteins (whey, casein, and milk) are considered to be better appetite blunters than other protein sources – especially when combined with dietary fiber.

Be sure to keep this in mind when choosing a product with one or more of these proteins if weight control is one of your goals.

4. BEFORE BED

Prepare your body for the long fast ahead with a casein protein shake a half an hour before bed. Unlike whey which is rapidly broken down in the gut, casein is digested at a much slower rate releasing its amino acid constituents over several hours throughout the night while you sleep.

For this reason, casein is commonly referred to as a time-released protein. Casein is also considered anti-catabolic because it’s rich in glutamine and other amino acids that help protect against muscle breakdown.

TECHNICAL TALK: PURE PROTEIN PERCENTAGE

Pure Protein Percentage is another way to compare proteins. While the Nutrition Facts panel tells you how much protein is in each serving, the protein percentage tells you how pure your protein is.

To calculate, Divide the grams of protein in a single serving by the serving size and multiply by 100. Here’s an example using two different proteins. The first contains 24 grams of protein and has a serving size of 29.4 grams; the second contains 26 grams of protein in a 35 gram serving size.

At first glance, the second choice appears to provide more protein. However, using the pure protein calculation, you realize that the first protein is actually a better value because it has a higher purity level.

This calculation works best on single-source proteins. Meal replacements, blends and gainers can include vitamins, minerals and other ingredients that alter the end result.

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