Best times to eat proteins

When we eat protein-rich foods, our body uses the amino acids that make up these proteins to build building blocks that are used in the manufacture and repair of tissues of organs and systems, including muscle tissue. Other amino acids are used for the formation of hormones and enzymes that regulate metabolism, activate the immune system and perform other functions that allow us to stay healthy. Proteins only provide a small amount of energy when the necessary fat and carbohydrate-rich foods are ingested.

In this course we have already discussed protein-rich foods and the amounts we should eat. In this presentation we will explain the most appropriate times to ingest proteins, in order to maximize their benefits.

How often should we consume protein?

Generally, most people who do not perform intense physical activities manage to exceed their protein requirements by including protein only at breakfast, lunch and dinner.

If the person performs very intense physical activities such as athletes and bodybuilders, it is recommended that protein intakes should be distributed in six moderate meals throughout the day, taking into account that proteins are the only macronutrient that cannot be stored in the body and that the muscles need them continuously for their maintenance and development.

Eating six moderate meals of protein throughout the day is the healthiest way to obtain protein, but in many cases athletes and bodybuilders cannot follow such a strict regimen, due to the dynamics of training, competitions, etc., and must follow other recommendations that are not so demanding.

How can athletes and bodybuilders achieve an adequate supply of amino acids without eating six meals a day?

The goal of the athlete and bodybuilder is to maintain a continuous supply of amino acids to the body so that the muscle, instead of degrading, develops. As long as the body is digesting proteins, amino acids will be passing into the bloodstream to form the muscle tissues stimulated by exercise. In order to achieve this, they must try to slow down the protein digestion processes.

How to slow down the protein digestion processes?

• By eating foods containing proteins that are digested more slowly. For example: Slow assimilation protein shakes (casein proteins), milk, cheeses, eggs, beans, lentils, nuts and fatty meats.

• Adding more food to meals. For example: A portion of 200 grams of lentils would take longer to digest than a portion of 150 grams.

• Increasing the fiber or fat content in the meal: Both fiber and fat slow down digestion, so instead of eating protein alone, it should be consumed with other foods rich in fiber or fat, depending on your other nutritional needs.

Best times to consume proteins

• Breakfast: During the night the body spends many hours without any food, so it is the best time to eat different foods that provide energy and other nutrients to start performing daily activities. In addition, some studies affirm that the proteins consumed at breakfast have a greater influence on muscle formation than those consumed at lunch or dinner.

• After intense physical activities: Ingesting protein immediately after the end of an endurance or strength training session increases muscle protein synthesis rates, thus improving the adaptive response of muscles to prolonged training.

• At dinner: When protein is ingested at dinner, it is digested and absorbed during the night, increasing the availability of amino acids in the blood, which favors the rate of muscle protein synthesis, thus promoting muscle growth and strengthening. The proteins recommended at this time are fish, milk and its derivatives.