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Impaired blood circulation disrupts the entire blood circulation system in our body. From there, it will lead to many dangerous complications that reduce the functioning of the body.
When should you take whey protein for best absorption?
Many beginners wonder when to drink whey protein to get the most out of this drink. Refer to the article below to find out the answer for you!
Time to drink whey protein depends on the goal of use and individual fitness of each person.
When is the best time to drink whey protein?
Before or after practice
Should you take whey protein before or after exercise is also a common question after the question of when to take whey protein.
There has been a study done on the topic comparing the effect of increasing muscle strength and size of protein consumption before and after exercise. The researchers divided the participants into two groups. Everyone will receive the same whey protein milk and the same amount. The first group drank before training, the other group drank after training. All will complete full-body workouts three times a week and repeat over a 10-week period.
After the study ended, the scientists found no significant difference between the two groups in terms of strength gains or muscle size. This shows that it is okay to drink whey protein before and after exercise. Drink at the most convenient time for you.
When should you take whey protein to get the most out of it?
30 minutes after training
The Anabolic Window, or anabolic window, says that the best time to drink whey protein is 30 minutes after exercising. This is the period known as the anabolic window, when muscles can absorb the most protein to help grow in size and maximize the effectiveness of training.
However, according to many recent studies, the period of the anabolic window can be longer than 30 minutes. Therefore, you absolutely can choose any time to drink after training.
Before go to bed
One of the convincing answers to the question of when to drink whey protein is before going to bed. Drinking whey protein before bed can help build muscle, increase muscle strength and fitness, improve exercise performance, and speed up the body's recovery process.
Before going to bed, drinking protein not only helps promote muscle building, but also supports the practitioner to adapt to the training regimen, improves the digestion speed, helps the nutrient absorption process take place easily, stimulates the growth of the body. Likes the proteins available in the body to build muscle and maintain the recovery process throughout the night.
If you choose to drink whey protein before going to bed, you should use about 40g to get the most out of it. Consider choosing products that are high in casein protein because casein is digested slowly, which will provide the body with a steady source of protein all night.
Drink whey protein before bed for a steady supply of protein throughout the night
Time to drink whey protein based on the goal of use
Losing weight
Protein is an important and necessary nutrient that should be added to the menu of those on a weight loss diet . A high-protein diet will improve metabolism and reduce appetite.
Protein's ability to reduce appetite comes from the fact that it helps reduce the levels of the hormone ghrelin in the body, increasing the hormone GLP-1, peptide Y, and cholecystokinin. Therefore, a high-protein snack can help you consume a lot less calories.
Therefore, the time to drink whey protein to help lose weight effectively is to divide it into many snacks throughout the day as a snack to reduce cravings.
Build muscle
People who are training to build muscle can use whey protein before and after training, depending on their convenience, as long as it is within a 2 hour period.
Note that if you are in a training mode in a fasted state, it is recommended to use whey protein after training to maximize its benefits when combining diet and exercise.
Whey protein should be used in conjunction with a healthy diet
Prevent muscle loss
For the elderly, maintaining muscle mass is very important. Many studies have shown that by the age of 30, muscle mass loss every 10 years is 3-8%. This leads to the risk of fractures, osteoporosis and reduced life expectancy.
Nutritionists have recommended dividing protein intake evenly throughout the day to prevent muscle loss due to aging, which means you should eat 25-30g of protein in each meal.
For Vietnamese, it is often customary to eat a lot of protein in lunch and dinner. Therefore, you just need to add whey protein milk to breakfast to evenly distribute the amount of protein in your body throughout the day.
Above is some information to help you answer the question of when to drink whey protein . The timing of taking whey protein isn't really that important. Mainly, you should choose a safe, quality whey protein, combined with a healthy diet and scientific activities to protect health and develop muscle in the best way.
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