It is advocated that if you want to gain muscle mass, the rule is to take one gram of protein per pound of your body weight each day. That is a lot of protein which many people can't get in their normal meals and protein supplementation may be required. Without adequate protein consumption, all your efforts in the gym will go to waste. Such a pity isn't it?



So when is the best time to take protein? How and which type of protein should you take to build and maintain your muscles?

?Protein to start your day ? After a night's slumber, your body is in a catabolic state. That means your body is burning your muscles for energy since your carbohydrate or glycogen store is low. So take quick absorption protein such as whey protein the first thing in the morning even before you to your morning bathroom rituals to stop your muscle wasting away.

?Protein in between meals ? To keep a high level of protein in your bloodstream so as to feed your muscles continuously throughout the day, take casein protein in between meals. Casein protein is slow to digest and therefore will continuously feed your muscles for many hours in between meals.

?Protein prior and post workout ? It is a medical fact that consumption of fast to digest protein such as whey protein before your workout will drive muscle gain as your muscles are being fed as you train. Then take whey protein again after your workout along with some carbohydrate to repair your muscle tissues after you have stressed and damaged them during your workout.

?Protein before bed ? Since you will be going without food for many hours when you sleep and since muscle building is at its highest intensity when you sleep after your workout, you must encourage your muscle to build by taking casein protein. As casein protein is slow to digest, it will continuously feed your muscles for as much as seven hours when you are sleep and thus encouraging your nuscle building.

So with this information, you will now know when to take protein to build muscles effectively.