If you’re trying to boost muscle mass or lose weight, you may be wondering when the best time of day is to have protein - before a workout? After a workout? First thing in the morning? Turns out, that’s a tricky question to answer, because the latest scientific research challenges the idea that there’s such a thing as an ideal time to eat protein at all. Let’s break it down.
The Window of Opportunity
The common wisdom was always that there’s a narrow ‘anabolic window’ of opportunity after a workout, when your muscles are spent and most receptive to protein. Tired and stressed muscles generate new proteins to heal, but they will also take in extra protein floating around in the bloodstream. By loading up your bloodstream with extra protein just when your muscles need it, your muscles can grow and get stronger, faster.
So the idea of a post-workout protein hit makes sense, but it turns out that ‘window’ of opportunity isn’t as narrow as we once thought. New research shows that as long as you’re eating protein-rich, balanced meals or snacks (like Rumble!) before and after your workout - (leaving a gap of no more than 4 to 6 hour between meals), you’ll hit that optimal recovery window.
The thing is, most of us eat that frequently anyway, so there’s no real need to fuss about nutrient timing.
What Really Matters
What’s more important than timing is the amount of protein you’re eating. A new comprehensive review of research shows that ramping up your protein intake while weight training can help you gain an extra 10% in strength and an extra 25% in muscle mass, versus weight training alone. The kind of protein consumed and when it was consumed made no difference.
How Much Protein Should You Be Getting?
The study found that the optimal protein intake while weight training (especially for older adults) was 1.6 grams of protein per kilogram of body weight per day, which is much higher than what nutritional guidelines recommend. So if you’re looking to build muscle and get stronger, it's a good idea to up your protein intake with protein-rich, balanced meals and snacks (like Rumble!).
And the best time of day to eat protein? All day! Just be sure to pay attention to how you’re getting your protein. Not all protein sources are created equal. Stick with whole foods like lean meats and seafood, lentils, peas and whole grains, and choose natural and balanced ready-to-go options like Rumble.
With 20 grams of grass-fed protein in every carton, Rumble makes it easy to increase your protein intake without sacrificing healthy fats, fibre, and natural ingredients. That’s how we help you #feedthegood!