This period is called the “anabolic window”. This is the period when muscle protein synthesis is at its peak.
Whey proteinhas been shown to be particularly effective at increasing muscle growth when consumed just before, after, or during a workout. Muscle protein synthesis is usually maximized in the period after training (16, 17, 18, 1).
According to the International Society for Sports Nutrition, consuming protein at any time, up to two hours after training, is ideal for performance, muscle repair and muscle growth. Whey protein is available in several forms (concentrated, isolated and hydrolyzed), which vary in their level of processing. Concentrated whey supplements digest more slowly and may be appropriate as extended-release evening shakes for those who are bulking up or have difficulty building muscle. In a 12-week study in older adults with adequate protein intake, who performed resistance training, there was no difference in muscle growth when supplemented with whey protein or carbohydrates (2).
Compared to other types of protein, such as soy protein, whey protein generally performs slightly better (21, 2). Not only will you have to carefully search for a brand whose quality you trust, but you'll also want a game plan for how much protein powder you're going to take, and when you're going to take it. Some plants have such a complete amino acid profile that effective, high-quality protein powders can be made from them. Peas, brown rice, hemp, soy, chia, duckweed, and pumpkin seeds are now considered protein powders.
Proteins can also reduce appetite throughout the day by reducing levels of the hunger hormone ghrelin and increasing levels of hormones that suppress appetite, such as Peptide 1, Peptide YY, and cholecystokinin. Protein powders are food-based supplements that have a substantial impact on caloric intake and macronutrient distribution; however, no supplement will ever replace the nutrient sources of whole foods. Age can also be a factor in determining whether you should have a protein shake in the morning or at night. This means that when you wake up, it's always a good idea to consume protein to give your body an extra dose of amino acids.
WHEY ISO is a 100% pure whey protein isolate that is easily digested and does not accumulate in the shaker glass. A clinical study found that while protein before training was beneficial in promoting muscle protein synthesis (MPS), an essential amino acid supplement is even better. Whey protein is popular with athletes, bodybuilders, fitness models, and people looking to improve their performance in the gym. The fact that whey protein is very rich in the amino acid cysteine seems to be the cause of many of these health benefits.