virtual gym squat

Protein supplements: before or after training?

Some of the most popular sports supplements in the fitness world are protein supplements.

People use them for a variety of purposes, such as increasing their overall health and well-being, losing weight, or gaining muscle.

The ideal time to take them, however, is something that many people ponder.

Depending on your health goals, this article will help you better understand the benefits of protein supplements, such as Whey protein, and to determine the ideal time to consume them.

Whey protein benefits on your health goals

People often ponder the ideal time of day to consume whey protein.

Depending on your fitness and health goals, whether it's gaining muscle or losing weight, you may want to consume your protein supplement at a specific time of day.

Let's first analyze the different benefits of whey protein and for all of them how you should consume your food supplements and how to combine it with other important factors in your food and exercise routine.

Weight loss

One of the main nutrients for fat loss it's the protein. A high-protein diet can speed up your metabolism and prevent your appetite from building up.

By lowering levels of the hunger hormone and increasing levels of hormones that decrease appetite, protein helps with weight loss. This implies that eating a protein-rich snack between meals can lead to consuming fewer calories throughout the day.

Unlike people who opt for a less healthy snack with the same number of calories, those who eat a protein-rich yogurt later in the day typically feel less of a need to eat more calories afterwards.

In addition to taking protein supplements such as whey protein, it is essential that you eat plenty of protein-rich foods throughout the day to benefit from greater weight loss.

protein supplement

Increased muscle mass

Protein plays a crucial role in muscle growth. You must eat more protein than your body naturally breaks down when you engage in resistance training or weight lifting if you want to gain muscle and strength.

It is advised to take protein supplements 15 to 60 minutes after training. It is during this period that the anabolic window occurs where nutrients are better absorbed by your body.

For the average person, timing of protein intake is less significant than physical training and getting enough protein.

However, as they haven't ingested protein for some time, people who exercise in an empty stomach can benefit from consuming whey protein right after their physical exercise.

muscle recovery

Athletes often ask when they should be taking protein for performance and recovery. For endurance training, combining protein with a carbohydrate source during and after exercise can improve performance, recovery and reduce post-workout muscle soreness.

Taking protein and carbohydrates during your workout improves recovery and reduces muscle soreness, which is why many people prioritize these nutrients.

For endurance training, protein can help improve both performance and recovery, whether or not consumed with carbohydrates. You should monitor your daily protein intake and add a protein supplement to your diet.

Prevent muscle wasting

As you age, muscle mass loss increases and maintaining it becomes increasingly crucial.

From the age of 30, people can lose 3-8% of their muscle mass per decade.

To prevent the loss of muscle mass as you age, a higher protein intake throughout the day is advised. It is necessary to consume 25 to 30 grams of protein per meal.

Increased protein intake during breakfast it's the best strategy for evenly distributing your protein intake.

However, you can choose to consume protein in main meals and food supplements that provide more protein to your body, such as Whey protein.


Consuming enough protein can help with fat loss, muscle growth and preservation, exercise performance and recovery. Also, taking it at the appropriate time can help you achieve your goals even more.

Consuming protein between meals, for example, can help control appetite and reduce caloric intake later on.

You can utilize protein more effectively in your daily routine by implementing some of the above mentioned tips that will help you reach and maintain your fitness and health goals.

Subscribe to the anabolic newsletter

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top