When is the Best Time to Consume Whey Protein?
“Is there a best time of the day to consume whey protein? How many shakes is it safe to have per day?”
The best time of day to consume whey protein is when you find it convenient to do so. While much is made of nutrient timing, recent studies show that when it comes to protein, “when” isn’t nearly as important as “how much.”
A recent study published in the “International Journal of Sports Nutrition” compared two groups of experienced weight lifters. One consumed 42 grams of protein powder immediately before and after training, while the second took the supplements at times that were far away from their lifting sessions. The study found no differences in strength or body composition between the two groups after 10 weeks.
The takeaway? You can have your protein shake whenever you want, so long as you consume enough protein to support your training goals. (Research indicates that active people should take in anywhere from .5 to 1.0 gram of protein for each pound of bodyweight.)
As for the total number of shakes you can have in a day, there really isn’t a point where consuming protein powder would be unsafe, per se. But relying too much on shakes will decrease your consumption of whole food sources, which are more nutrient dense than lab-crafted whey powder. The vitamins, minerals and other compounds you get when you eat real foods support your overall health. Which is why I personally recommend no more than two to three servings of protein powder (including bars) per day.
Water is the best thing ever invented!
There is inside you…
All of the potential
To be whatever you want to be;
All of the energy
To do whatever you want to do.
Imagine yourself as you would like to be,
Doing what you want to do,
And each day, take one step
Towards your dream.
And though at times it may seem too
difficult to continue,
Hold on to your dream.
One morning you will awake to find
That you are the person you dreamed of,
Doing what you wanted to do,
Simply because you had the courage
To believe in your potential
And to hold on to your dream.
I believe this is true.
Being scared of something should never be the case. Ask yourself this, “Why am I scared?” Most of the time I think people get scared because they’ve never done it and it seems like a long road ahead of them. Other times it might be because they’ve already tried but failed at it. Lastly I think other people’s negativity and lack of support prevent people from producing any results. Don’t let these obstacles get in your way. If you want something bad enough then go out and get it. You may fall several times but each time you just come up stronger and more knowledgeable.
Breaking out of your comfort zone is necessary in life. Doing something that scared you will help build confidence in yourself and you you will know that anything you put your mind to is achievable.
I challenge you to do something that scares you. It can be once a day, once a month, once every two months… anything works! You choose as long as you try. I’ll make sure I do something that scares me tomorrow.