What is the best time of day to take whey protein supplement

The best time of day to take a whey protein supplement, particularly if you are focused on building or maintaining muscle, is early in the day. This timing supports better protein synthesis and muscle hypertrophy due to the enhanced expression of the BMAL gene, which regulates protein synthesis pathways within muscle cells.

Andrew Huberman recommends ingesting protein before 10:00 AM, ideally soon after the first hour of waking. This approach helps maximize muscle growth and maintenance more effectively compared to consuming protein later in the day 1 2.

Yes, the timing of protein supplement intake can indeed matter, especially for muscle hypertrophy and maintenance.

Andrew Huberman highlights that the body can utilize proteins consumed early in the day more efficiently compared to later. This is due to a circadian rhythm mechanism involving the BMAL gene, which promotes protein synthesis pathways in muscle cells earlier in the day 1 2. This effect remains regardless of the timing of exercise, meaning that ingesting protein early in the morning (between 5:00 AM and 10:00 AM) is beneficial even if resistance training is done later in the day 3 2.

Additionally, consuming sufficient amounts of high-quality protein throughout the day, rather than focusing solely on the total amount, is critical. This distribution approach ensures that you are getting the most benefits from your protein intake 4 5. For those following time-restricted eating patterns, ensuring that protein intake is concentrated during the feeding window, especially in the early part of the day, supports muscle health and growth effectively 1 3.

In summary, while it is essential to meet your overall protein needs, consuming protein earlier in the day can offer additional benefits for muscle synthesis and maintenance.

Yes, you can take a creatine supplement with whey protein, and they are often consumed together to enhance muscle growth and performance.

Andrew Huberman has discussed combining powdered creatine monohydrate with whey protein in a shake. He notes that this mixture generally does not cause any gastric distress, although individual responses can vary. Some people might find creatine disruptive to their gut and may need to take it with food or gradually increase their dosage 1.

In terms of benefits, creatine monohydrate is effective for increasing muscle strength and possibly cognitive performance 2. Dr. Gabrielle Lyon, who also appeared on the Huberman Lab, supports creatine use, highlighting its benefits, especially for women and older populations, and considers it complementary to whey protein 2.

In summary, combining creatine and whey protein is not only safe but can also maximize the benefits each supplement offers for muscle strength and overall health.