When should you use protein for weight gain?

Protein intake is essential for anyone striving for optimum health, and even more crucial for those looking to build muscle mass. 

When it comes to the most suitable protein powder for mass gain, we prefer high-quality mass gainers, i.e. protein powder shakers with a higher protein/carbohydrate ratio (3 carbohydrates to 1 protein).

Proteins are the building blocks of our muscles, and their timely consumption can mean the difference between effective muscle growth and wasted effort.

Many athletes ask what are the best times to consume protein when building mass. This is a very interesting question, as the timing is indeed different for lean and for mass gain.

In this article, we'll break down the science behind protein consumption, focusing on the importance of timing.

Why eat protein in the morning?

When we wake up after a night's sleep, the body's metabolism has worked at a reduced rate and our energy reserves are depleted.

This is a critical period, as the body is in a state of fasting. During this phase, levels ofamino acids in the blood - the building blocks of protein - drop considerably.

This decrease can send the body into a catabolic state, where it begins to break down muscle tissue to obtain essential amino acids.

Metabolic impact of nocturnal fasting:

• Muscle protein breakdown: Without a regular supply of amino acids, the body draws on muscle reserves for its vital functions.
• Reduced protein synthesis: Protein synthesis rates, essential for muscle repair and growth, are reduced.
• Increased catabolism: Catabolism is the process of breaking down large molecules into small ones, and in the absence of nutrients, the body can increase this process to obtain energy.

Consuming your gainer in the morning plays a crucial role in countering these effects. By rapidly replenishing amino acid levels, catabolism is interrupted and the body is placed in an anabolic state, conducive to muscle growth.

The amino acids provided by proteins play a vital role in stimulating muscle protein synthesis.

Eating your gainer in the morning has concrete benefits for the athlete:

1. Improved recovery: Waking up with protein can help repair muscle damage sustained during the previous day's workouts.
2. Renewed energy: Amino acids can be used as a source of energy to start the day.
3. Training readiness: For those who train in the morning, consuming protein ensures that muscles are fueled and ready for exercise.

How do you eat protein for breakfast?

The quantity of protein required for mass gain can be significant for certain athletes who are not used to protein-rich diets (vegetarians or vegans, for example, but not only).

There are as many ways to increase protein intake in the morning as there are breakfasts, but here are a few ideas:

• Protein shakes: A quick and easy option, especially for those who don't feel hungry just after waking up. Make sure you choose the right brand of protein powder to avoid any side effects.
• Eggs: An excellent source of protein, eggs can be prepared in a variety of ways (raw, boiled, fried, omelette...).
• Yoghurts and fromage frais: These dairy products are rich in protein and can be combined with fruit or cereals for a balanced breakfast.

Unlike raw eggs, are you interested in taking them in the form of sweetener- and additive-free gainers? Here are the different tastes offered by Protealpes in our range based on organic manioc maltodextrin:

Why eat protein before training?

The muscle-building process is far more complex than it seems. During training, particularly intense muscle-building sessions, muscle fibers undergo microscopic damage.

This damage is essential because it triggers a response in the body which, with the right nutrition and rest, leads to muscle growth and repair. This is where proteins come in. They help protect muscle,improve performance and endurance, and regulate blood sugar levels.

Protect muscle: Providing the body with a source of protein before exercise ensures the availability of amino acids during training. These amino acids can serve as energy substrates, reducing muscle protein breakdown, which can improve recovery and accelerate muscle gains.

Improve performance and endurance: The amino acids present in protein can also be used as an energy source during prolonged workouts. Therefore, consuming protein before exercise can help delay fatigue and improve performance and endurance. This is particularly beneficial for athletes engaging in high-intensity training.

Table of essential amino acids and their functions:

Blood sugar regulation: Eating protein before training can also help regulate blood sugar levels, providing a stable energy source and avoiding the energy spikes and dips that can occur during training.

A note on optimizing metabolic rate: some believe that consuming protein before exercise can increase post-exercise metabolic rate, i.e. the amount of calories burned after exercise. This increase in metabolism may help with fat loss, by burning more calories at rest. Note that if this is true, the impact would be rather negative for the athlete gaining mass, as they would have to increase their calorie intake to compensate for this surplus.

Nevertheless, a 2023 study published in Journal of the International Society of Sports Nutrition examined whether consuming different doses of protein (0, 20 or 40 g) before exercise affects fat burning and post-exercise resting metabolic rate. The results showed that pre-exercise protein consumption did not increase post-exercise resting metabolic rate, regardless of dose.

Should protein be taken before meals?

The feeling of satiety provided by protein powder can be quite marked, which may cause you to skip a meal or reduce your appetite to the point of not eating enough, which could hinder your muscle mass gain goals.

On the other hand, this effect is very interesting for athletes seeking to reduce their caloric intake during the lean phase.

By understanding the functions of these essential amino acids, we can better appreciate the importance of adequate protein consumption prior to training.

Why is it advisable to take protein after training?

The notion of the "anabolic window" is a common topic of discussion in the world of fitness and sports nutrition. We return to this point in our article on the myth of the anabolic window in bodybuilding.

According to this theory, there is a post-workout period when the body is particularly receptive to nutrients, mainly proteins and carbohydrates. 

Consumption of these nutrients during this period is intended to maximize muscle recovery and promote growth. Small protein snacks or a protein-rich shaker will help you make the most of this period.

Intense exercise triggers catabolism, but also creates a "debt" that prompts the body to enter the anabolic phase once the effort is over. The anabolic window is the period when the body switches from catabolism to anabolism.

The role of carbohydrates and amino acids

After training, muscle glycogen reserves are depleted. Post-training carbohydrates help replenish these reserves. 

At the same time, proteins provide the amino acids needed for muscle repair. Carbohydrates can also facilitate the absorption of these amino acids.

What does science have to say?

Several studies have addressed the question of the anabolic window, with varying results.

However, a general consensus seems to be emerging: although the anabolic window may not be as strict as some claim, consuming protein and carbohydrates after exercise is beneficial, especially for those who train with high intensity or several times a day.

Practical applications for athletes and fitness enthusiasts:

• Optimizing gains: Protein consumption, especially rapidly digestible sources such as whey, is recommended within 30 minutes to 2 hours of training.
• Recovery: Post-workout carbohydrates help replenish glycogen reserves, which are essential for recovery and preparation for future sessions.
• Periodized nutrition: adapting nutritional intake to different training phases can improve long-term adaptation and performance.

In conclusion, although the "anabolic window" is a controversial subject, it is clear that post-workout protein and carbohydrate intake plays a role in muscle recovery and growth. 

Why is it useful to take protein before bedtime?

Sleep is when the body embarks on intensive processes of recovery and regeneration.

It's during these crucial hours that damaged tissue is repaired, muscle growth is stimulated, and energy resources are replenished.

Proteins play a key role in these processes. Not only do they support muscle growth, they are also essential for cell repair, enzyme and hormone production, and the maintenance of acid-base and osmotic balance.

Casein: the star of nocturnal proteins

Casein is derived from milk, as is whey. However, whereas whey is water-soluble and forms a solution when mixed, casein is insoluble, forming a sort of gel in the stomach.

Among the various protein sources, casein stands out as the optimal choice for pre-sleep intake. Here's why:

1. Slow digestion: Casein coagulates in the stomach, slowing down digestion. This allows a slow, continuous release of amino acids into the bloodstream over several hours, ensuring a continuous supply while you sleep.
2. Rich in amino acids: Casein is rich in all the essential amino acids, especially leucine, which is essential for muscle protein synthesis.
3. Prevention of catabolism: Prolonged release of amino acids prevents catabolism, a process whereby the body breaks down muscle tissue for energy.

For the serious athlete, incorporating a protein source, particularly casein, before sleep can make the difference between waking up with recovered muscles ready for another intense workout, and waking up with muscles still tired from the night before. 

By maximizing nocturnal recovery, we can potentially improve athletic performance, reduce the risk of injury, and accelerate muscle gains.

How can I slow down the absorption of whey for the night?

What if I don't want to take casein? 

Whey is generally rapidly absorbed by the body due to its solubility and amino acid composition.

Here are a few suggestions:

1. Healthy fats Fat slows gastric emptying time, which can delay protein absorption.
   • Nuts and seeds: Like almonds, walnuts, chia seeds and flax seeds.
   • Oils: Like coconut oil, olive oil or avocado oil.
   • Avocado: Rich in monosaturated fats and fiber.
   • Nut butter: Almond, peanut or cashew butter.
2. Fibers High-fiber foods can also slow down digestion.
   • Green vegetables: Spinach, kale, broccoli.
   • Whole grains: oats, quinoa, barley.
   • Pulses: Lentils, chickpeas, black beans.
3. Plant milk: Use plant milk to prepare your protein shake. Plant milks such as almond, coconut or soy milk are generally slower to digest than water or regular milk.
4. Other complements:
   • Chia seeds: They form a gel when mixed with liquids, which can help slow digestion.
   • Psyllium: A soluble fiber that can also help slow digestion.
5. Combine with other types of protein: If you're open to using other protein sources, consider combining whey with other slower-digesting proteins, such as egg powder.

How and when to use Protéalpes whey to optimize muscle mass gain?

Rich in BCAAs, Protéalpes whey is ideal for post-workout recovery thanks to its rapid absorption.

The carbohydrate:protein ratio has been specially worked out to maximize the synthesis of ingested proteins and maximize its effect.

Thanks to its different flavors, you can also mix it with other foods to slow down its absorption by the body, for example if you consume your whey before going to bed.

Finally, successful mass gain requires you to eat enough to reach your calorie intake targets. If you're having trouble meeting your targets, whey or Protéalpes gainers are perfect for making delicious shakes.

Note also that Protéalpes whey offers a source of protein without the additives and sweeteners that can often be found in other products. Sweeteners and additives can sometimes cause digestive problems.

Conclusion 

Protein timing alone won't make you Dwayne Johnson, Arnold Schwarzenegger or Sylvester Stallone. 

There are many supplements available to promote muscle gain, but optimal protein consumption is an essential pillar for anyone seeking to build muscle. To maximize your results, it's important to build up your meal plan for every meal of the day, trying to maintain an adequate protein-lipid-carbohydrate ratio.

These molecules serve as the foundation of our muscles, and ingesting them at the right time can mean the difference between optimized muscle growth and wasted effort. Here's when to consume your proteins when building mass:

• When the body wakes up after a long period of fasting, it needs amino acids to counteract catabolism and stimulate anabolism.
• Before training, proteins prepare the muscle for effort and optimize endurance.
• After exercise, they promote recovery and exploit the "anabolic window" to maximize muscle growth.
• Finally, before going to bed, a protein source such as casein or whey combined with slow-digesting foods supports night-time repair. 

Sources

Wouter Michiel Peeters, Lauren Elizabetha Cook & Oliver Page (2023) The effect of pre-exercise protein intake on substrate metabolism, energy expenditure, and energy intake: a dose-response study, Journal of the International Society of Sports Nutrition, 20:1, DOI: 10.1080/15502783.2023.2275006

Trommelen, J., van Lieshout, G.A.A., Pabla, P. et al. Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial. Sports Med 53, 1445-1455 (2023).

Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5. doi: 10.1186/1550-2783-10-5. PMID: 23360586; PMCID: PMC3577439.