Gym knowledge trivia: when’s the best time to load up on your protein drink? Don’t worry if this question leaves you feeling unsure or divided. The answer is actually not as straightforward as you think; in the field of sports and nutrition, attempts to crack this code have often been likened to the quest for the Holy Grail. Don’t despair though – we’ve sifted through the mountain of sports science to present you with the best practices that you can adopt when it comes to chugging down protein drinks.
Forget the Anabolic Window
Here’s a common piece of advice that’s been perpetuated by well-meaning gym bros: “You’ve got to drink your protein shake within 30 minutes after working out. Otherwise you’ll miss the anabolic window and your muscles will shrink.” Although getting a protein drink in the moment you finish working out isn’t a bad idea, it’s not absolutely essential. In fact, you’re probably covered if you load up on some protein within 3 hours after a sweat sesh. Still fretting about when to have your protein? Focus more on what your overall diet looks like instead. Ideally, you should be getting in some protein every three to four hours daily (which means having a decent serving of protein with each meal, at least) to ensure optimal protein synthesis.
How much protein drinks should I be taking?
Wondering how much protein you should be consuming daily? Well, this comes down to what your goals are, be it weight loss or muscle gain. The daily Recommended Dietary Allowance (RDA) for protein for most individuals average out at 0.8g per kg of body weight. But if your goal is to build muscle, the figure is higher: between 1.4g and 2.0g of protein per kg of body weight. Keep in mind that this figure applies to your rest days too, so you experience optimum recovery even when you’re not at the gym.
Consuming protein-rich foods with every meal can be challenging at times, so this is where you can boost your diet with a ’lil help from Heal Nutrition. Each of Heal product offers between 16g to 20g of protein, so you can be sure to hit your required protein intake each day. Furthermore, you can consume our high protein beverages even on your off days to ensure that you’re getting the required amount of protein to meet your goals!