By Ashima Sharda Mahindra

Copyright timesnownews

Protein is among the most popular supplements around – and why not, as its benefits are way too many. While it is used for a variety of reasons, protein can help you lose weight, improve overall health and wellness, and even build muscles. But do you know it functions only when taken at a specific time? Protein timing is a popular strategy that experts believe can optimize your workouts. And so, consuming protein immediately before or after exercise, especially within the anabolic window, can be the best time you can put it to use. The anabolic window is the 30- to 60-minute post-workout period, which is supposed to be the best time to help you consume protein for muscle growth and recovery. However, experts say the optimal window also stretches to four to six hours before or after exercise. Why does protein intake timing matter? Proteins are loaded with amino acids that repair and build muscles, and so, there are benefits to consuming protein both before and after a workout. However, experts believe it is also important to eat enough protein throughout the day rather than just relying on the timing alone. Generally, you need 0.8 grams of protein per kilogram of your body weight every day to stay healthy. According to studies, those who are looking to gain muscle should take between 1.2g and 2g of protein per kilogram of body weight daily. However, doctors also say that for those who are physically active and want to gain muscle, they should prioritize protein in every meal. Research also stresses the fact that consuming high-quality protein before and after exercise, around four to six hours apart, is best for increasing muscle mass. Is taking too much protein bad? Doctors also talk about a common myth that consuming too much protein can be bad for your health. Many people believe that too much protein damages your kidneys and liver and leads to osteoporosis, a condition in which you may develop hollow, porous bones. However, most of these concerns are largely overblown and not supported by evidence. In fact, there are too many studies to prove that you can safely eat plenty of protein without the risk of harmful side effects. According to Healthline, a detailed review of more than 74 studies came to the conclusion that healthy adults do not need to worry about how much protein they eat. Most adults can benefit from consuming 0.6 to 0.9 grams of protein per pound, which is around 1.4 to 2.0 grams per kilogram of body weight. Those who are looking to prevent muscle loss can stay on the lower end, while those wanting to lose weight or build muscle may eat at the upper end.