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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Protein is an essential macronutrient, responsible for muscle growth, repair, joints health and immune system functioning. Understanding the mechanism of when to eat protein can help in maximize its benefits.
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Many researchers claim that the time of protein intake can help optimize muscle recovery, fat loss and impact overall fitness as protein consumed at the correct time can increase muscle protein synthesis and help maintain lean body mass.
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Once we wake up, our body is in a catabolic state after overnight fasting, so consuming protein within 30-60 minutes of waking up can kickstart muscle repair and prevent muscle loss throughout the day.
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Eating protein pre-workout can help fuel your body and provide amino acids required for muscle repair during exercise; it is also recommended to pair protein with a small amount of carbs like fruit to improve endurance.
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For post-workout is one of the most important time to consume protein. As this helps repair muscle broken down during workout and kickstarts muscle growth and the body is most receptive to nutrients during this time.
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Spreading your protein intake evenly throughout the day helps maintains a steady supply of amino acids that helps support muscle growth and prevent muscle breakdown.
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Consuming casein, a slow-digesting protein before bed can help in supplying a steady supply of amino acids over the night. This prevents muscle breakdown during sleep and supports recovery.
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Protein along with muscle growth also plays an important role in weight management, as eating protein can help regulate your appetite, increase the feeling of fullness, and maintain muscle mass during weight loss.
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While protein timing can certainly optimize your results as per your goal, the most important thing is consistency. We need to maintain the same consistency and frequency of protein consumption as per our health goals.
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Eating protein as per our health goals can help a lot. Majorly focusing on spreading your protein intake throughout the day will lead to the best results for muscle growth and overall wellness.
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