How to Build Muscle Fast - Learn the Best Times to Consume Protein

How to Build Muscle Fast - Learn the Best Times to Consume Protein

Ideal Protein Timing

Protein sources can be placed into two groups; the slow and the rapid proteins. Slow proteins are whole food sources like cottage cheese, egg, beef, fish, and chicken. Protein supplements containing milk and casein also fall into this category.

Fast proteins include whey isolate or concentrate and most protein hydrolysates, among them casein and whey.

When and what kind of protein you consume will affect the results you get in your muscle building efforts. Read on to learn the best times to get your protein.

1) When you first wake up.

Upon awakening, your body has survived a fast of at least six hours . During this time, the body has been burning its hoarded energy by slowly distributing nutrients out from the liver, fat cells, and muscle cells. The body activates this so that blood sugar is kept constant, and to stimulate the brain and other tissues while dozing.

Unluckily, this represents a small amount of body cell destruction. During this time, the top thing you can do for your body is to eat a rather speedy digesting protein source. One good means to complete this would be to drink a small whey protein or hydrolysate shake instantly upon awakening. Then, shortly after, have breakfast.

2) Immediately after a workout.

Essentially, after training the body is prepped for nutrient intake, particularly the muscles. This is a good time to swallow a rapid digesting fast protein. Because whey protein hydrolysates are the quickest to be digested and absorbed, these are best for post workout recovery diet. But carbohydrates are also very much needed.

3) During the day.

Because, during the day, your objective will be to consume small, dense meals every several hours, the need for "special" proteins is limited. Research has demonstrated that a vegetarian diet is not the best for advancing positive training adaptations. Lean meat sources of protein are important for your protein sources during the day. However, if you prefer, whey or casein can be substituted.

4) Right before sleeping.

Before you go to bed, you should eat a final meal in recognition of the six to nine hour fast approaching. You don't want the body to use its entire source of stored energy. This is a perfect opportunity for a slow protein because the slow proteins discharge their nutrients over a number of hours. Actually, studies have shown that even after seven hours, individuals were still in a positive protein balance and still had a slow distribution of nutrients. Consequently, before going to sleep, a milk protein blend with whey and casein is recommended.

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