If you have not read my previous article, Protein 101, please go back and read it first, as you need to know the different types of protein supplements available in the market to benefit from this. For those of you who have done your homework, here we go. I am going to discuss when and what type of protein is best suited for different time of the day.

1. Breakfast

Overnight fasting requires easily digested protein, which is readily available to your muscles; hence whey protein or egg whites will be the best choice. Casein may also be added as backup.

2. Lunch

Slower-digesting proteins provide sustained-release amino acids, which is what you need to remain in the anabolic state. Choices of meals include steak, salmon, skinless chicken breast, ground turkey, or meal replacements consisting of whey and casein.

3. Pre-workout

About 2 hours before workout consume chicken breast, lean beef or meal replacement powder. As they are digested and absorbed more slowly, these protein will peak as you are working out with the weights.

Thirty to sixty minutes before pumping iron, consume whey protein, which allow for rapid delivery and absorption.

4. Post-workout

I would say this is the most crucial part of your training if you expect to see results. Consume immediately 40 gm of whey protein, mixed with 40 gm of a high-glycemic carbohydrate (such as fruit juice or honey) and 1 tablespoonful of flaxseed oil. This will deliver amino acids to the muscle cells when they need them most. It will also replenish your muscle glycogen store.

5. Dinner

It is time for a slower-digesting protein to maintain tissue saturation following the fast-absorbing protein you took after training. Ground beef, tuna, salmon, chicken or turkey makes an excellent choice.

6. Bedtime

It is time of the day when you body will go into prolonged fasting state, at least for the next 6-8 hours. A physiological response of rising cortisol and glucagons hormones as a result of this can be detrimental as they result in muscle breakdown. Slow-digesting proteins have anti-catabolism effect and help maintain muscle mass. Casein makes an excellent choice, and has been shown to last up to seven hours.

11th May 2005