While whey protein has won unanimous approval among athletes, the way in which it is consumed continues to be the subject of debate.
Although post-workout intake is the rule, some people prefer to prepare their shakers before eating. This preference is not to be condemned, in the sense that supplementation should be a source of pleasure and part of a routine that suits you.
You can take your protein powder whenever you like. However, taking it before a meal won't be particularly beneficial, depending on your goal. If you're aiming to build muscle, it's best to wait until after lunch or dinner.
By taking your shaker as a dessert, you maximize the intake of conventional food, complementing it with whey. If the aim is to speed up recovery, you should consume your whey after your workout.
On the other hand, taking your shaker a little before a meal will be beneficial as part of a slimming diet. This will allow you to benefit from the satiety-enhancing effects of the protein powder, and avoid the hunger pangs that can follow a lighter-than-usual meal.
Read on to find out more.
When should you take your whey?
Whey owes its popularity to its high bioavailability. The body assimilates the amino acids it supplies in barely ten minutes. This feature encourages consumption after training.
The aim is to provide muscles with precious nutrients as soon as they need them, during a phase of anabolism stimulated by physical effort.
What's more, training causes normal, benign "damage" to muscle fibers. The body repairs these lesions thanks to the amino acids provided by supplementation. Hence the benefits of consuming whey.
Whether the aim is to build muscle mass or promote recovery, specialists generally recommend taking one after a sports session. This solution optimizes the metabolic cascades following exercise.
Whey is a complete protein. The combined action of essential amino acids and BCAAs accelerates muscle damage repair and improves muscle fiber synthesis, depending on the nature of the exercise.
It's worth noting, however, that the belief that it's absolutely necessary to take your shaker a few minutes after your session is false. The famous "anabolic window" is now a rather outdated concept.
You can wait an hour or two before consuming your whey. This will not be detrimental to your recovery or weight gain. In bodybuilding, it is now even recognized that it is the total daily protein dose that is more important than the particular moment of intake.
Note that if you're not hungry right after your session, it's perfectly possible to prepare your whey in advance and consume your shaker later in the day.
Taking whey before eating: a bad thing?
First and foremost, we'd like to stress thatthere'sno wrong way to take whey. To be effective, whey consumption must be a long-term process. If it becomes a source of constraint, you run the risk of giving up on your protein powder.
To bring pleasure to this new ritual, prepare and consume your shaker when it suits you best.
Taking it before a meal is not an aberration. But you should bear in mind that you will be limiting the calorie intake of the meal that follows, by reducing appetite (protein's satiety-enhancing effect). Whey should only be taken before a meal if you are seeking to reduce the intake of that meal.
A quick note: it's because of this appetite-suppressant effect that we sometimes hear that protein powder helps you lose weight. It's not whey per se that will influence your body fat reserves, but its impact on appetite will reduce your calorie intake.
When should whey be consumed before meals?
Taking your whey before a meal will be beneficial when you're trying to lose weight. By taking your shaker just before eating, you'll benefit from whey's satiety-enhancing effect.
This protein powder derived from milk provides a fast, long-lasting feeling of fullness.
Whey's effect on appetite is quite rapid. Taken 30 minutes to an hour before a workout, it can reduce the athlete's appetite and, at the same time, the number of calories consumed, enabling him or her to eat a smaller meal.
Since a dry period generally corresponds to a reduction in calorie intake, this method of administration may be of interest. In addition to its appetite-suppressant effect, whey isolate provides essential protein for muscle maintenance.
Remember that when calories are in short supply, the body first burns amino acids stored in muscles to produce energy.
Contrary to popular belief, it will not draw primarily on fat reserves. If protein intake is too low, a lean body will result in involuntary muscle loss.
Taking it before meals can help you maintain your physical fitness and keep, or regain, an athletic figure. That said, this method of intake should be avoided by people who, on the contrary, seek to maximize their caloric intake, and therefore put on weight.
Important points for taking whey
No special precautions are required when consuming whey. Whey is very well tolerated by the body.
Taking protein powder should be part of a balanced diet. Your diet is just as important as the whey you consume. Every macronutrient has a role to play. In fact, it's a good idea to have a source of carbohydrates in your shaker.
These carbohydrates are also essential for replenishing glycogen and regaining strength. Depending on the carbohydrate source used, they also help to create an isotonic solution, thanks to electrolytes.
It should also be noted that whey only supplements your protein intake. It should not form the basis of your diet. In this sense, any excess will be pointless and could keep you from achieving your goals. You should therefore take care to dose your whey correctly and to respect the indicated dose. Excessive and inappropriate consumption can even lead to overweight.
Choosing the right whey is also crucial. While raw whey is a natural product, the same cannot be said for the finished product. Most protein powders on the market contain numerous additives. Among the most common additives areaspartame, sucralose, acesulfame k and lecithin, which has been shown to cause stomach inflammation.
These compounds have no nutritional value. They are intended to improve the texture, taste or solubility of whey. Unfortunately, these substances are not entirely harmless. Studies have shown them to be the cause of various metabolic and digestive disorders. Ultimately, they are responsible for numerous undesirable effects that are often attributed to the proteins themselves.
In conclusion
As long as you stick to the indicated dose, eat properly and prepare your shaker properly, there' s nothing to stop you from consuming your whey before eating.
However, choosing this time will only make sense if you're dieting, leaning, or simply want to limit your appetite for the next meal. Otherwise, it's best to take your whey after training.
Also, in the case of bodybuilding, for example, you could consider taking it after dinner, as a dessert. In this case, you'll benefit from the slow absorption of amino acids while you sleep.
