When to take protein powder?

When to take protein powder depends on your goals. Here is what research says on when to take protein powder:

Repair muscle and enhance recovery: Consuming 20-40 g of high-quality protein within two hours of exercise can stimulate an increase in muscle protein synthesis [1].
Weight loss: Consuming 25-30 g of quality protein at breakfast, lunch, and dinner may improve energy metabolism, protein synthesis, and appetite control [2].

Protein powder is meant to be used as a supplement and not as a replacement for dietary sources. If you choose to add a protein powder to your daily routine, be sure that it’s a high quality protein powder and has been third-party tested. Don’t know where to start? Give Elo Smart Protein a try!

Dominique on the track with Elo Smart Protein

References

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Willoughby, D., Arciero, P. J., VanDusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2017). International Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0189-4
Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6). https://doi.org/10.3945/ajcn.114.084038