Lately, protein has taken centre stage in conversations about health and fitness. From the best animal and plant-based sources, to the optimal quantity men and women should incorporate in their diet, protein is everywhere. As such, if you hit the gym regularly and find yourself wondering how soon you should have protein, we are here to solve all your queries. Indianexpress.com spoke to health experts to learn which is the best time to have protein after a workout, and here’s what we found.
CV Aishwarya, a clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, Chennai, clarified that it is not strictly necessary to consume a protein shake immediately after a workout. However, ensuring adequate protein intake within a reasonable timeframe does support better muscle repair and recovery.
“Earlier research proposed a narrow 30 to 45 minute ‘anabolic window’ post-exercise. More recent evidence shows that this window is much broader, extending up to 2 hours, and in some cases even 4 to 6 hours, depending on when you had your last protein-rich meal,” she told us.
A well-planned plant-based diet can still furnish muscles with the necessary building blocks (Source: Freepik)
Protein-rich foods to have after a workout
Aishwarya said that proteins that are easily digested by the body are those with high bioavailability and fast absorption rates. Here are a few options to include in your post-workout diet for optimum results:
- Whey protein is the fastest-digesting option, as it is quickly absorbed and rich in leucine, which strongly stimulates muscle recovery.
- Egg white is another highly digestible, lactose-free, complete protein that is gentle on the stomach.
- Among plant-based choices, pea protein is one of the most easily digested and is also hypoallergenic.
- Collagen peptides are extremely easy to digest because they are already broken down into small peptides, although they are not a complete protein for muscle building.
Kanikka Malhotra, a consultant dietitian and diabetes educator, suggested animal proteins like eggs, chicken, and dairy as top choices for post-workout meals, along with plant-based options like lentils, tofu, and quinoa to help build muscle quite effectively. “A well-planned plant-based diet can still furnish muscles with the necessary building blocks despite animal proteins being somewhat more effective, mainly owing to the presence of essential amino acids,” she said.
Having protein post-workout enhances muscle protein synthesis and improves recovery, with greater efficiency. Instead of focusing only on protein sources during lunch or dinner (the heavier meals of the day), Malhotra added that starting the day with a protein-rich breakfast helps repair muscles quickly after overnight fasting.
While eating an adequate amount of protein and switching between animal and plant-based sources can lead to muscle gains, Malhotra added that consistently challenging muscles with resistance training builds muscle pretty effectively regardless of protein source. According to her, “distributing high-quality protein intake fairly evenly throughout each day and consuming 20-30g within a couple of hours post-strength training” matters.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
