When and how to take protein?

How to take your proteins optimally? What is the best time to take them? Discover everything you need to know about the different types of protein and the best way to consume them to maximize your results.

What are proteins and what are they used for?

Proteins in the form of dietary supplements are essential for any athlete who wants to progress. Indeed, diet alone cannot guarantee an optimal protein intake as part of a healthy diet, even through animal proteins.
There are different types of protein that meet different objectives: muscle gain, weight loss, cutting, etc.

Each protein has its own use

Whey (concentrate and isolate)

Whey (or "whey concentrate") is a protein that comes from milk and has been cold-filtered to extract the fats. Rich in essential amino acids, it is the most popular protein source in the bodybuilding world. It has a very fast digestion and absorption rate (90 minutes).
Whey isolate (or "isolate") also comes from milk, but this protein has undergone a second cold filtration which increases its protein content to 90%. Its absorption is even faster (60 min) but it has the same effects on muscle development as a whey concentrate.

Whey, like whey isolate, should be taken when the body needs rapidly absorbable amino acids most: upon waking and before training. It is also perfectly possible to consume it during and after training. We recommend consuming it as follows:

• Upon waking: 20 to 40 g of Native Whey or Whey Isolate in a breakfast (pancakes, smoothie, bowl...) or with 200 ml of water or plant-based milk at room temperature.
• One hour before training: 20 g of Native Whey or Whey Isolate + 200 ml of water or plant-based milk at room temperature in a shaker.
• During training: 10 g of Native Whey/Whey Isolate every 30 minutes.
• After training, up to 1 hour after to take advantage of the anabolic window: 30 to 60 g of Native Whey/Whey Isolate to optimize the anabolic response.

BCAAs

BCAAs are essential amino acids for protein formation. They cannot be synthesized by the body and must be supplied through diet or supplementation. The amino acids that compose them are leucine, valine, and isoleucine.
The role of BCAAs is to minimize catabolism, synthesize new muscle proteins, repair tissues, and control blood sugar. They play a fundamental role in muscle growth and building. They are also essential for fighting catabolism; it is therefore ideal to consume BCAAs once training is complete.

Regular physical activity increases BCAA needs. However, it is difficult to consume enough through diet. An athlete needs 2 to 2.5 g per kilogram of body weight in BCAAs. Supplementation is highly recommended for all weight training practitioners.

BCAAs can be consumed before, during, and after training. It is also possible to take them between meals and at bedtime. It is recommended to take them as follows:

• Before training: 5 g of BCAA + 250 ml of lukewarm water.
• During training: 10 g of BCAA in a carbohydrate drink (maltodextrin and/or dextrose).
• After training: 5 g of BCAA + 250 ml of lukewarm water.
• Between meals: 2 to 5 g of BCAA + 250 ml of lukewarm water.

Casein

Like whey, micellar casein comes from milk, but unlike whey, its assimilation speed is very slow. In terms of muscle development, casein and whey have the same properties. They contain the same protein and essential amino acid content.

Since casein's digestion time is very long, it is a protein that nourishes muscle fibers for several hours after training. It is assimilated in 3 to 5 hours after ingestion. Its satiating effect is useful for weight loss programs. It is recommended to consume casein as follows:

• One hour before training: 20 g of casein + 300 ml of lukewarm mineral water or plant-based milk helps minimize catabolism.
• Immediately after training: 20 to 60 g of casein + 300 ml of lukewarm mineral water or plant-based milk if you cannot eat quickly after exercise.
• In the evening, at bedtime: 30 g of casein + 300 ml of lukewarm mineral water or plant-based milk replaces nocturnal catabolism with powerful anabolism and reduces hunger.

Gainers

A gainer is a mixture of several proteins and carbohydrates. The large presence of carbohydrates increases daily caloric intake. Indeed, gainers are mostly used in the context of mass gain, where the body needs a considerable caloric intake.

Gainers are consumed in parallel with a high-calorie diet or a mass gain program, and several times a day. The three daily meals must be rich in calories and nutrients. The Gainer complements this diet.

There are different types of gainers:

The Hard Gainer

This is the most caloric gainer, intended for ectomorphic individuals who struggle to gain weight. It is advisable to take it as follows:

• Upon waking: 70 to 100 g of Hard Gainer + 350 ml of lukewarm mineral water or plant-based milk to restart muscle anabolism depressed by nocturnal fasting.
• Between meals: 50 to 100 g of Hard Gainer + 350 ml of lukewarm mineral water or plant-based milk.
• 1 hour before training: 70 g of Hard Gainer + 350 ml of lukewarm mineral water or plant-based milk.
• After training: 100 to 150 g of Hard Gainer + 350 ml of lukewarm mineral water or plant-based milk to stimulate protein anabolism, improve recovery and accelerate muscle glycogen resynthesis.
• In the evening: 50 to 100 g of Hard Gainer + 350 ml of lukewarm mineral water or plant-based milk to replace nocturnal catabolism with powerful anabolism.

The Lean Gainer

Lower in carbohydrates, this gainer allows for measured and more qualitative weight gain. It is intended for athletes in mass gain who wish to limit fat gain. It is recommended to take it as follows:

• Upon waking: 100 to 150 g of Lean Gainer + 350 ml of lukewarm mineral water or plant-based milk to break the catabolism induced by nocturnal fasting.
• Between meals: 100 g of Lean Gainer + 350 ml of lukewarm mineral water or plant-based milk. The goal is not to exceed two hours without eating (a meal or a Gainer intake).
• 1 hour before training: 100 to 150 g of Lean Gainer + 350 ml of lukewarm mineral water or plant-based milk to prepare the muscles for effort.
• Immediately after training: 100 to 150 g of Lean Gainer + 350 ml of lukewarm mineral water or plant-based milk to counter catabolism and restore intramuscular glycogen stores.

The enriched Gainer

Gainers work very well in synergy with biotics, carnitine, and creatine. Some Gainers are already enriched with creatine. It is therefore essential to respect the recommended dosage (3 g/day) in this case. These Gainers should be taken before and after training.