When are the best times to supplement with protein?

Protein is beneficial at all times of the day. But for those who train there are some key windows of opportunity to keep in mind. The body is crying out for protein in the half hour or so that follows exercise. It is needed to repair muscle tissue and fast-track recovery - but not in isolation. Fast and slow absorbing carbohydrates must be consumed in the same post-exercise meal or some of your protein will be sacrificed to energy replacement and glycogen reload.

During deep sleep is another critical period. This is when growth hormone repairs all body tissues, putting the proteins you digest into use as building blocks. So a protein shake before bed time is also recommended.

If you are on a weight management program, you will need to reduce your carb intake, and consequently elevate your protein intake, during the evening when a lack of physical activity can leave carbs unutilised and forced into storage as body fat.