Dietary supplements Nutrition Supplementation

Protein supplements – the best time to take them

Protein supplements constitute a large part of the supplementation market. We have high expectations of protein supplements, but what is the best time to take them? The answer is not that simple and we need to take a few factors into consideration.



  1. Different kinds of protein supplements
  2. The quality of protein supplements
  3. It all comes down to a diet
  4. So what is the best time to take protein supplements?



  1. Different kinds of protein supplements


Protein supplements may be divided into three major groups: plant protein (soya, wheat, rice, corn, oat), whey protein (concentrates, isolates and hydrolysates) and animal non-dairy protein (egg albumen, poultry concentrates, isolates and hydrolysates as well as bovine hydrolysates and isolates).


We already know how protein supplements are divided, so let’s answer the question – why is there such a division and why do producers offer so many types of protein supplements to us? We should look for the answer in the pace of absorption of the particular fractions by the human organism.


When we analyze the fractions for the absorption rate, the situation is the following: the fastest-assimilable types of protein supplements are isolates and hydrolysates and the slowest are concentrates and caseinates. R1 Whey Blend


However, when we what to make a division of assimilability taking into consideration the origin of protein preparations, we need to assume to following facts. Animal proteins with egg albumin on top are the best-assimilable. The worse-assimilable are protein supplements of plant origin and – surprisingly for many of you – bovine hydrolysates.


  1. The quality of protein supplements


Proteins are not all the same, therefore it is worth knowing not only how proteins are divided, but also what their real value is. We already mentioned bovine supplements… Unfortunately, this kind of protein preparations have little to do with beef meat. Hydrolysates and isolates are produced mostly on the basis of collagen derived from bovine offal. In order to improve the aminogram and poor assimilability, free amino acids are added.

Plant proteins, due to low assimilability are not desirable in the composition of protein supplements. Whey supplements are much better, however, they still cannot compete with natural, unprocessed diet ingredients, such as meat. Although it happens less and less often, there are still such situations, in which producers miss the truth as for the declared content of proteins in 100 g of the product. Bear this in mind.


  1. It all comes down to a diet


The fact whether we should take protein supplements and when to do this largely depends on our diet. Properly calculated energy balance is the base of forming a new silhouette. However, we are well aware that it is not always possible. Here come with help protein supplements, the aim of which is easier complementation of our caloric needs.


Protein should be ALWAYS implemented according to the deficits in our diet – i.e. when we don’t have the possibility to provide its proper amount with food and in a few exceptional situations. A good example here is high-protein diet, in which we only eat products rich in proteins. Whey protein appears to be very helpful.


The first situation is the time after ending the training. Few people would like to take food to the gym. Many of us need to commute to the gym, often spending a lot of time in a traffic jam. There is no chance then to eat a balanced meal. In order to avoid such a situation, it is worth taking protein isolate and drink it immediately after training. Whey 100


Another situation is the evening and the last meal eaten before sleep. It is worth having slow-absorbable proteins, such as casein or the mix of casein with albumin as well as whey concentrate.


  1. So what is the best time to take protein supplements?


If our diet is impossible or hard to be applied on the basis of natural ingredients and we are not endangered with protein intolerance or any other diseases – we reach for good-quality protein supplements:

  • immediately after training
  • directly before sleep
  • in the situations, when we are not able to provide the organism with a sufficient amount of proteins in a certain meal


Bear in mind that protein supplements are just diet complementation and not protein replacement, so use it in moderation and reasonably. Otherwise, we will only waste money and spread the false opinion, that dietary supplements are not effective.

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Jack Howard

Jack Howard

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