It is inevitable that someone will write a message asking about the "timing" of drinking "whey protein", so I found an article from Men'sHealth about "The Truth about Drinking Whey Protein After Strength Training!" (The Truth about Post- Workout Shakes)" you can refer to it yourself.
You may have heard that one of the basic principles for getting bigger and stronger is to “drink whey protein within an hour of exercising to provide fuel for muscle growth.” This is known as “Protein Timing ( Protein Timing)" and the idea behind it is that "resistance training increases the delivery and absorption of amino acids to the muscles." Therefore, the earlier you take protein after exercise, the greater the stimulation of protein synthesis in the muscles. Theoretically, proper timing of protein intake will bring greater length benefits in terms of muscle strength and net body weight.
But research doesn’t actually prove it works or doesn’t work. About half of the long-term studies say "timing protein intake" works, but half of the studies say it doesn't. Research shows these benefits are short-term and have many limitations. For example, Aragon cited an article published in the American Journal of Clinical Nutrition, which contained a meta-analysis of 22 studies. It was found that protein supplementation improved net body weight and muscle strength. Because most studies require participants to consume protein after exercise, the study found that "timing of intake" did lead to greater muscle gains.
Aragon points out that the average protein intake of these participants was lower than that of normal active people (about 0.5 grams of protein per pound of body weight), and protein supplement intake allowed them to reach the maximum level (about 0.8 grams of protein per pound of body weight). ). The helpful part of protein intake may just be "taking in more protein overall&rdq"uo;, rather than the timing of ingestion. From a research perspective, there is no way to isolate the benefits brought about by “timing” or “overall protein intake.”
You need to understand the timing of protein intake. Here are three facts:
1. The "Magic Window" is longer than you think
Some experts say you should consume protein within 20 minutes of exercise, while others claim an hour. In fact, you have it longer. Research shows that increases in muscle sensitivity to protein last for at least 24 hours. In fact, a 2012 review of research noted that muscle protein synthesis may last 24 to 48 hours. The effect is higher immediately after exercise and decreases over time, but this does not mean that the "magic window" closes after an hour.
This means that, theoretically, you want to consume protein immediately, but over time, muscle protein synthesis does not decrease significantly, and you do not need to rush to consume protein whey. Why? Look down.
2. Overall protein intake is more important
For the average athlete trying to stay healthy and lose weight, the timing of protein intake won't make much of a difference if you don't meet other nutritional needs. It’s not that “timing” is not important, it’s just that “timing” is not the most important factor in building muscle and losing weight. In addition to continuing to train, you need to consume adequate amounts of protein throughout the day.
Protein may be most effective when taken in portions. A 2012 article published in Nutrition & Metabolism found that when men build net weight, they consume more frequently (8 times a day, 10 grams each time) or less frequently (10 grams a day). Take 2 times, 40 grams each time), "take once every three hours a day, a total of four times" is more effective. Researchers note that moderate amounts may be more effective in stimulating muscle protein synthesis. In addition to the muscle benefits, protein is significantly satiating, so this will also aid in "weight loss." The good news is that most of us eat three or four meals a day, just make sure youEat a balanced diet that contains protein.
3. Eating before exercise is also effective.
Depending on the size of your meal, blood levels of amino acids, glucose, and insulin peak 1 to 3 hours after eating, when muscle absorption is most receptive to protein. After that, after 3 to 6 hours, these blood levels will drop back to baseline, which is a large window. So, if convenient, you can consume a protein-rich meal 1 or 2 hours before training to reap the above benefits. If your schedule doesn't allow for a pre-workout meal or you're avoiding eating because you're afraid of hurting your stomach, it's not a big deal, just make sure you eat something post-workout. In the endocrinology and metabolism literature, it was found that taking 20 grams of whey protein before exercise was as effective as taking it 1 hour after exercise.