When should I take protein powder to build muscle

The myth of the “anabolic window” still haunts the fitness world. According to this myth, the intake of protein powder is said to be particularly effective in the first hour after training, as the body’s and muscles’ absorption capacity is particularly increased. However, this has been refuted several times.

The regenerative processes of the muscle are still in full swing after hours or days. After a training load, the body should be provided with sufficient protein throughout the day. Whether the protein shake is taken before or after training is of secondary importance. However, some consumers react with slight digestive problems such as stomach aches, flatulence or even diarrhoea to protein drinks, which makes it sensible to take it after training.

How much protein powder should I take to build muscle?

Protein powders should only be used to supplement a protein-rich, balanced diet. The average protein requirement is about 0.5 to 1 g per kilogram of body weight, for athletes or bodybuilders it can even be up to 2.5 g per kilogram of body weight. At a body weight of 80 kg, this corresponds to 200 g of pure protein, for example.

As a rule, athletes who train to build muscle should make their entire diet rich in protein and achieve an excess of calories. Depending on how much protein is ingested via the diet, protein shakes can then serve as a supplement, but are not absolutely necessary. An average portion of protein powder provides about 20 to 30 g of pure protein, so-called weight gainers with an extremely high calorie content sometimes more than 50 g. However, protein powders should not replace a healthy diet, only supplement it. A balanced diet usually requires no more than two additional portions of protein powder.

Side effects of protein powder

Protein powders often contain milk proteins, which can cause symptoms in people with allergies and intolerances. If you suffer from lactose intolerance or milk protein allergy, these products should be avoided at all costs. Alternatively, vegetable protein powders, such as soya powder, can be used.

But even without the corresponding intolerance, many athletes react with complaints, especially at the beginning of a protein-rich diet.These include abdominal pain, flatulence, nausea and diarrhoea. The proteins leave the stomach partly incompletely split. Decomposition by bacteria in the intestine can produce gases that lead to the complaints mentioned above.

The osmotic, i.e. water-binding effect of the proteins leads to diarrhoea. Kidney healthy people can usually tolerate quite high amounts of proteins. However, an extreme supply of proteins can damage the liver and kidneys in the long term, as an increased amount of toxic metabolic products is produced.

The intake of protein powders in excess of the amount recommended by the manufacturer should be avoided. If you react with intolerance to the protein powder, which does not disappear even after some time, you should stop taking it and consult a doctor.

Protein-containing food
Creatine