When to use protein nutrients?

Protein supplements are the primary type of supplementation for people who train intensively. They are also used to supplement dietary deficiencies. Proper use of protein nutrients translates into better results in building muscle mass. How and when to take them? How do protein nutrients work?

Proteins are some of the basic components of everyone’s diet. In the simplest terms, they are divided into plant and animal proteins. Protein nutrients can be divided analogously. The group of plant nutrients includes those with wheat, soy, rice or oat proteins. Animal nutrients are non-dairy concentrates, poultry or beef isolates, but also whey proteins. Thanks to proteins, building functions run much more efficiently, metabolism improves and the balance between various physiological processes improves.

When to use protein? Why is it recommended?

Nearly one-fifth of human body weight is made up of various types of proteins. Chemically, proteins are made up of amino acids. Without regular access to new ones, the body may not function properly. It is also important to note that some amino acids are synthesized by the human body (endogenous amino acids), and some must be supplied in the form of meals or nutrients (essential amino acids).

Before we get to the question of how to use protein, it is very important to answer the question of when to take protein. Athletes and people in training, more physically active, should take more protein than others. In endurance sports, it is recommended to consume at least 1.2 grams of pure protein per kilogram of body weight per day. Strength exercises, combat sports and bodybuilding, require taking more protein – a minimum of 1.4 g per kilogram of body weight. Moreover, those who want to use protein for more intensive muscle development and building should take a supplementation consisting of min. 1.8 protein / kg.

Check out the full range of protein nutrients from WXN Labs:

Types of protein supplements

You can find a great variety of protein supplements on the market. Among the popular ones are whey protein concentrates and casein. Protein isolates and hydrolysates are also distinguished. Selected supplements can contain protein of different origins. Great results can be obtained by using protein supplements containing glutamine and glutamic acid. Recommended products include modern combinations of isolates with hydrolyzed isolates and concentrates.

When to take protein – before or after training?

Of course, one of the best ways to meet the desired level of protein requirements is a good high-protein diet. In practice, when training or playing demanding sports, it is not possible to consume such large amounts of pure, good quality protein. The solution is supplementation.

Is it better to take protein before or after training? In general, it is recommended to take protein already after training, because then it better contributes to muscle building. Taking protein supplements is also recommended before bedtime. This is because it is during sleep that new, stronger muscle fibers are formed. Protein supplementation will significantly help with this.

However, if there are problems maintaining the desired diet on given days, the question of when to take protein may change. When there are high deficiencies, it is advisable to consume protein also before or during meals and in larger doses.

Effects of protein nutrients – building muscle, endurance, burning fat

Protein supplementation is recommended for athletes, but it should be in addition to the diet, which always comes first. By training and taking protein supplements regularly, you can expect faster muscle mass gain. Protein intake promotes muscle endurance and strength.

Large doses of certain proteins, such as casein, increase the metabolic rate very noticeably. This translates into another effect of protein nutrients – better fat burning. Using matched doses of supplementation for this purpose, you can also maintain a caloric deficit. In view of this, protein is also a good way for people on reduction.