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What is the best time to eat proteinand how much is too much?
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For nearly 28 years, I never gave my protein intake much thought.
It was just another part of my mealsgrilled chicken, a hamburger, salmoneaten, enjoyed, and forgotten.
That all changed when I started working out.
Let the experts break it down.
Why protein?
It is crucial for muscle repair and growth, especially after an intense exercise.
But its not just for those who hit the gym.
In short, whether you work out or not, protein is non-negotiable.
When is the best time to eat protein?
How much:1.6 to 2.4 grams of protein per kg of body weight post-workout.
When to eat:Throughout the day, especially in the morning and evening.
Avoid working out on an empty stomach and consume some protein 1.5 hours before exercise to prevent muscle loss.
How much:1.6 to 2.2 grams of protein per kg of body weight.
When to eat:It depends on the pop in of workout, but post-exercise recovery is key.
Protein helps repair muscles, reduces soreness, and accelerates recovery, says Kedia.
Pre-workout protein can also fuel performance, but it should be paired with a high-carb diet.
How much:1.2 to 1.6 grams of protein per kg of body weight.
But protein powders can be a convenient alternative for those struggling to hit their daily intake.
For many, hitting this target through food alone can be difficult, especially with a busy lifestyle.
Exceeding 4 grams per kg of body weight may be considered excessive, warns Jain.
But timing and balance are keygoing overboard wont speed up results, and neglecting it altogether can stall progress.
The right protein at the right time can make all the difference.
Shop Vogue’s favorite protein powders below.
