Lots of people drink protein shakes or consume products rich in protein, when they are attempting to gain muscle or during weight loss. However, it has always been a heated topic for debate; what time of day people should take their protein supplements for better results? Finally, some new research offers some answers.
A recently published review, analyzed data from 65 studies to determine if the timing is a significant factor when taking protein supplements. Depending on the study, people ate 1-4 protein-rich meals a day, consuming 10-106g of protein per day. Within most studies, emphasis occurred on the amount of protein consumed when training:
- Immediately after exercise
- Before exercising
- Before and after exercise
- After training and 1 extra serving later in the day
Participants’ protein source for supplementation included:
- Whey (most popular source, it was used in 39 studies out of 65)
- Casein or casein mixtures
- Soy protein
- Different types of milk protein
- Egg white protein
- Protein-enriched foods
- Mixed protein shakes
Researchers reported that the positive effect of protein supplementation on lean body mass, LBM, wasn’t in the slightest influenced by the timing. LBM is total body weight, minus, body fat weight. The protein supplementation enhanced LBM in all age groups. Therefore, the specific time when people consume meals, rich in protein, was not found significant. The most crucial element is the number of protein supplements taken.