{"id":863,"date":"2023-07-26T15:00:04","date_gmt":"2023-07-26T13:00:04","guid":{"rendered":"https:\/\/gebersrl.com\/when-and-how-to-take-protein-powder\/"},"modified":"2023-09-05T16:25:57","modified_gmt":"2023-09-05T14:25:57","slug":"when-and-how-to-take-protein-powder","status":"publish","type":"post","link":"https:\/\/gebersrl.com\/en\/when-and-how-to-take-protein-powder\/","title":{"rendered":"When and How to Take Protein Powder"},"content":{"rendered":"

Proteins are one of the most important nutrients<\/strong> for human health; protein powders<\/strong> are therefore widely used – as food supplements – by sportsmen, by those following slimming diets, but also by those who follow a vegan or vegetarian diet and wish to increase the protein intake<\/strong> in their daily diet.<\/p>\n

In this article we will explore the various types of protein powders and above all how and when to take them.<\/p>\n

What are proteins for?<\/h3>\n

Proteins are the basis of life<\/strong>: every cell in the human body contains proteins, which are in turn made up of amino acids.<\/p>\n

Their purpose is to repair and create new cells. That’s why it’s very important to make sure you meet your daily protein needs<\/strong> through proper nutrition.<\/p>\n

How many grams of protein powder can you take per day?<\/p>\n

Normally, an adult of average height and weight<\/strong>, who does not practice competitive sport, should consume about 0.9 g of protein per kg of body.<\/p>\n

Sportsmen<\/strong>, on the other hand, even non-professionals, who practice physical activity regularly, should take about 1.6 g or more of protein per kg of body per day, depending on the intensity of the training.<\/p>\n

It is important to know that with age there is a loss of muscle mass; therefore, elderly subjects<\/strong> are advised to consume 1.2 g \u2013 1.5 g per kilo of body weight.<\/p>\n

When is the best time to take protein powder?<\/h3>\n

If it is true that the protein requirement of an average adult can be integrated with a balanced diet, it is equally true that some subjects, as just mentioned, need a higher daily protein intake.<\/p>\n

The main purpose of protein powders is to develop and repair muscles, through protein synthesis, as well as to provide the energy needed for training.<\/p>\n

This process is therefore essential especially for those who practice sports on a regular basis. Furthermore, it is important to know that, when you have been fasting for several hours, a process of “demolition” is triggered within the body, i.e. the body affects its protein reserves, starting with the muscles.<\/p>\n

Knowing how and when to take protein powder is therefore of crucial importance. <\/strong><\/p>\n

Ideally, the protein intake should be divided evenly between the various meals and snacks of the day<\/strong>, normally three main meals and two snacks, but always according to one’s needs.<\/p>\n

When to take protein powder if you play sports?<\/h4>\n

Proteins can be taken both before and after training, but if they are taken before it is advisable to choose a type that is easy to digest.<\/p>\n

Taking them after <\/strong>the workout is instead essential, in order not to waste the efforts made during training.<\/p>\n

In this way it is possible to benefit of the anabolic window<\/strong>. During this space of time the body needs the maximum supply of nutrients to rebuild the muscle tissue, which is subject to flaking when under stress.<\/p>\n

The best way to take advantage of it is to eat proteins and carbohydrates in the 40 minutes following training, but the window remains active in the following 3 hours, halves after 24 and reduces to a third after 48 hours.<\/p>\n

Which protein powder to choose and how to take it?<\/h2>\n

A great way to take the correct amount of protein and daily nutrients is undoubtedly to supplement your diet with protein powders and take them through protein shakes or smoothies.<\/p>\n

Which protein powder to choose for muscle mass?<\/p>\n

Protein shakes<\/strong> based on protein powders are one of the most practical and effective ways to meet your protein needs. The most common in the fitness world is whey protein.<\/strong><\/p>\n

Among these types of proteins there are four main types:<\/p>\n