When to Eat Protein
Timing your protein hits is vital to optimise your gains. Your body can’t process more than 25 to 35g of protein per serving, so scoffing six steaks at dinner is a waste. “It’s not about having shedloads all at once,” say Reid. And anyway, your most important protein hit is the one after your gym session.
“You want that immediate stimulus,” says Reid. “Within the 30-minute window post-workout you’re looking to optimise the repair and regeneration process.” That’s when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: “You’ve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.” Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When they’re coursing through you, you’re not building muscle. “When you get some recovery nutrition in it counters those stress hormones,” says Reid, switching your body back into repair mode and kickstarting growth.