When Should You Take Protein Powder?

Anyone who's working out to build or tone muscle knows protein plays a role in achieving fitness goals. Contrary to popular belief, protein does not build muscle. Protein is a macronutrient that helps repair muscles after physical exertion such as running or weight training. Although it is possible to get adequate protein--even for athletes--through diet alone, some people choose to use protein powder. There is much debate about when to take protein powder.

Types of protein

• There are several different types of protein that can be taken in powder form. Whey protein digests quickest, and it contains the best profile of amino acids for recovery and muscle growth, said Mike Schiemer, a certified personal trainer at Latitude Sports Clubs. Soy or egg protein are also complete sources that are digested quickly. They also have a good amino acid profile. Casein digests more slowly.

When to take what protein

• For peak performance, it's important to know when to take what protein powders. Schiemer recommends consuming whey protein within 30 minutes after a workout for "quick and optimal" muscle recovery." Egg or soy protein is also a good option after a workout. Casein works best when taken before sleep because it provides slow and constant amino acid release over several hours. Protein, regardless of what kind, should be consumed throughout the day for a constant amino acid supply to fuel muscles. Schiemer advises never to consume more than 35 grams of protein at any one time because the body can't process more than that amount at once.