Plant-based proteins are a highly popular choice of dietary supplement, especially for people looking to increase their level of workout performance and muscle building. However, when should you consume a plant-based protein before or after exercise?
While combining protein powder with plain water may seem like a fairly simple process, there is some science behind when you should consume your plant protein to receive the most benefit from it.
Types of Plant Protein Powder
The optimal time to consume your protein will be determined by the type of protein in your protein supplement. Common plant protein powders include:
- Soya protein: All the necessary amino acids are present in soy protein, a plant-based, vegan protein powder, but your body takes some time to absorb it.
- Hemp protein: Hemp protein, another plant-based, protein powder manufactured from hemp seeds, is low in lysine but includes all the other important amino acids. Hemp is 91–98% digestible, so your body can truly utilize the important amino acids you’re giving it.
- Pea protein: Although it lacks methionine and cysteine, pea protein is another plant-based protein powder that provides all the necessary amino acids. Additionally, it has been shown that pea protein absorbs at a rate of over 89 percent.
- Brown Rice Protein: A protein supplement called brown rice protein is created from brown rice that has been ground into a powder. It is made up of 36% of essential amino acids, 78% of protein, and 18% of branched-chain amino acids.
When should I take plant protein?
Your overall aim, in addition to the sort of protein you consume, may influence particularly when you choose to have a plant protein. Are you trying to gain muscle or reduce weight? Most people either have a plant protein powder before or after working out, but both options have advantages and disadvantages.
Benefits of Taking Before Exercise
So, should you have a protein powder before working out? If you do this before starting an exercise regimen, it may encourage your cells to start the process of gaining muscle mass depending on what type of proteins it contains and assist lower the risk of injury or tiredness to your muscles.
It’s crucial to consume something before working out if you’re aiming to gain muscle. Your body may start burning muscle rather than fat if you just eat plant protein before exercising.
Your body may start burning muscle rather than fat if you just eat a plant protein powder before exercising. The ideal carbohydrates are those with a low glycemic index (GI), such as lentils and oats, as they release the energy more gradually and let you work out for longer.
When should you use plant protein to lose weight? You might want to drink a protein powder before working out if you’re attempting to lose weight while exercising. Due to its ability to keep a person feeling fuller for longer and the potential to boost metabolism, protein is a significant contribution to fat reduction.
Benefits of Taking After Exercise
The anabolic window, which has traditionally been believed to be 15–60 minutes after exercise, is when plant protein is best consumed, according to many fitness aficionados.
This is due to the fact that protein may be burned up during activity and that your body may have used up all the protein that was naturally obtained from your diet. You really have more time than you would think since, according to a recent study from the International Society of Sports Nutrition, this window might last up to two hours from a workout!
Additionally, a number of studies indicate that your muscles can absorb the most protein after an exercise.
Benefits of Taking Before Bed
You might be surprised to learn how helpful it is to consume a plant protein before bed, so heed our advice. Taking protein before the night is a smart strategy to encourage muscle development and to help people adjust to their workout routine and habits, according to a review of research on the best time to take protein from 2016.
This is assumed to be true because protein consumed before bed is efficiently digested and absorbed, boosting the amount of protein available to muscles for recovery during the night.
How many times a day?
The quantity of protein in each protein shake and the amount of protein you get from other foods each day will determine how many proteins shakes you should drink each day. Adults should consume at least 0.8 grams of protein per kilogram of body weight each day, or a little over 7 grams for each and every 20 pounds of body weight, according to the NAM.
However, it’s crucial to keep in mind that protein shakes are meant to be supplements, so if you’re eating healthily and receiving the majority of your protein organically, one protein drink will be more than enough.
Gaining weight is caused by consuming too many calories from all sources, including protein. The amount of protein that is genuinely healthy may only be consumed up to a certain point. To maximize recovery and replenish your energy levels after your workout, you should still incorporate a variety of carbohydrates and fats into your post-workout protein drink.
If you’ve just performed an intense workout or a particularly demanding training session, aim for a 3:1 carb to protein ratio in your post-workout snack or meal. Therefore, if your protein smoothie has 20 grams of protein, be sure it also contains 80 grams of carbohydrates. Your body will be able to maximize protein and glycogen production if you consume the right amount of protein and carbohydrates.
Final Thoughts
Unless you’re performing weight training, in which case it is advised to consume it just before or after exercise, getting enough protein is generally more essential than knowing exactly when to eat it.
For the purpose of promoting muscle development and exercise adaptation, taking protein before the night is another viable alternative. Another way to assist you in achieving your weight reduction objectives is by eating protein-rich snacks all day long.
If you want to take a supplement, such as a protein powder, it’s crucial that you do so properly since you should be able to receive sufficient proteins from your diet alone.
Author – Meera Sharma, has a post-graduate in Health and Nutrition and is an inquisitive person who loves writing. She is working at getveganway.com and my forte is a digital marketing and everything that has to do with phones and screens.