Protein is required for proper muscle elasticity and plays a vital role in building strength -- hours of exercising won't build muscle without adequate protein. For most people, getting enough protein in the diet is not a problem. Eat your proteins at the ideal times to supply your body with this vital nutrient when it needs it most.
Early Morning
While you sleep, your body uses up most of the nutrients from the last meal you ate. When this energy store is depleted, you lack the protein to facilitate muscle and tissue repair. Eating a helping of easily digested protein when you wake quickly replenishes these stores. Whey protein digests fast and is ideal for early morning energy. Milk, ricotta cheese and yogurt are good sources of whey protein. For something convenient, opt for a whey protein drink. Egg protein is also ideal for morning replenishment.
Post-workout
Exercising creates small tears in your muscles -- these require protein to repair properly. The best time to eat protein is within 30 minutes following a workout. This immediate supply helps your muscles heal and become stronger. The fast-digesting nature of whey protein provides your muscles with the quick boost they need. However, your muscles’ protein needs remain heightened for an extended period. A serving of casein protein, which coagulates in your stomach and digests slowly, is perfect for this. Cottage cheese is an excellent source of casein protein, as is most other cheese and milk. If you prefer a simple source, make a drink from casein protein powder.
Between Meals
Eating a little protein between meals keeps a steady supply to your muscles. Casein is best for a continuous source of protein. Apart from feeding your muscles properly, between-meal protein keeps you full and helps prevent unhealthy snacking. Have a small helping of cheese, milk or a casein protein drink to hold you over until the next meal.
Before Bed
A helping of casein protein directly before bed feeds your body as you sleep. The casein feeds your muscles and prevents your stomach from becoming empty early in the night.