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How does the time of taking protein affect its effectiveness?
If you want to lose weight and build muscle at the same time, you have to pay attention to a targeted diet. In studies, researchers have found that the timing of protein intake is very important to achieve an ideal effect. The time of day plays a bigger role than previously thought.
Is there an optimal time to eat protein? A current investigation has now attempted to clarify this question. Various studies have already looked at whether there is an optimal time to take in protein to build muscle or lose weight.
Should we eat protein at a special time of the day?
Is there a general time when people should take protein to lose weight or build muscle faster? And does such a time apply to all people or are there differences from person to person? Many people consume a sufficient amount of protein in their normal diet. However, when people try to build muscle, they can also take protein supplements to help build muscle after exercise. There is also evidence that protein intake can help people lose weight. Protein appears to do this in part by increasing saturation.
To lose weight, eat protein before meals?
However, there is currently little evidence of when it might be the best time to consume protein for weight loss. For example, the results of a study in the English-language journal Advances in Nutrition, for example, suggested that eating snacks that contain protein could reduce the number of calories people eat at their next meal.
This would suggest that protein for weight loss should be taken before meals. However, this study also suggests that studies supporting this have sometimes contradicting results. This suggests that further studies on the subject are needed to confirm the results found. In contrast, a study in the American Journal of Clinical Nutrition suggests that generally higher protein intake can improve body weight management. A higher protein intake was defined in this study as 1.2 to 1.6 grams of protein per kilogram of body weight per day.
Protein and muscle building
Various studies have investigated whether there is a connection between the time that a person has taken in protein and hypertrophy. In other words, does it affect how much muscle a person builds up after training, when a person consumed protein? Two studies in the International Journal of Sport Nutrition and Exercise Metabolism and the Journal of the International Society of Sports Nutrition suggested that there was no correlation between muscle building and the time of protein consumption.
More research is needed to determine if there is a relationship between the time of protein intake and the amount of muscle a person is building. However, protein intake has other positive effects. A small study in the Journal of Physiology found some time ago that so-called skeletal muscles grew in older adult men who took a protein supplement shortly after training, for example, these muscles are particularly responsible for active body movements.
Benefits of taking protein right after exercising
A recent meta-analysis in the Journal of the International Society of Sports Nutrition suggests that although there is sometimes conflicting evidence about the best time to consume protein after a workout, protein intake right after a workout increases the likelihood that those affected ingest enough protein over the rest of the day to build their muscles.
The researchers conclude that there are no known disadvantages to consuming protein before or after training. Protein supplements can help people consume enough important nutrients so that the body can recover and there are no health problems.
Getting enough protein is more important than timing
The main message of the studies seems to be that consuming enough protein is more important to building muscle than the time the protein is consumed.
Important isthat many of these studies assume that the person consuming the protein is an athlete who does many hours of intense exercise or sport a week. It is important for the average person to eat a balanced diet and supplement it with more protein than usual when concentrating on building muscle. (as)