Before a meal
The metabolic effects of protein can be very rapid, especially when it comes to weight loss. One study published in Nutrition & Metabolism (see: http://www.nutritionandmetabolism.com/content/5/1/8) found that having 10g of whey protein twice daily before a meal boosted weight loss by 42 per cent after 12 weeks. Consuming protein before a meal easier our feelings of hunger and may also cause an early release of hormones that support more efficient metabolism.
Getting protein into your system right after you finish at the gym is crucial for halting excessive muscle damage, jump-starting the recovery process and flipping the metabolic muscle-building switch. If you have long sessions make sure you have small protein snacks while exercising. An Australian study (see: http://bit.ly/1saJCIE) found that consuming carbohydrates along with your post-workout protein enhances muscle-building and recovery. So maybe, add a small amount of carbs to the snack as well if you have long workouts?
Having a protein-rich mid-afternoon snack can help stabilize your blood sugar levels, boost muscle-building and also dampen your brain’s push to make you want to snack on refined carbs and sugar-laden snacks later in the day. Protein intake initiates the production of hormones that interact with different areas of the brain to curb hunger and cravings and preventing your need to reward yourself with bad food.
— Anti Aging Today (@StopAgingUS) November 4, 2014