It would be best if you could get the necessary amount of protein in three meals, but if you take in the maximum amount at every meal, you will inevitably increase your fat intake, and for climbers who repeatedly engage in high-intensity exercise, even if you take in the maximum amount three times a day, it will not be enough to meet your daily needs. That's where protein comes in.
Add protein to your diet and get the protein you need to beat who you were yesterday.
The key here is knowing when to take your protein.
Timing of protein intake
There are two points to keep in mind.
- Leave at least 3 hours
- I can't take it while I'm sleeping, so I want to take it before or after.
Leave for 3 hours
Protein is not absorbed sufficiently within 3 hours, so if you are going to take protein between meals, it is recommended that you wait 3 hours.
(Example) 12:00 PM: Lunch - 15:00 PM: Protein - 18:00 PM: Dinner
Recommended before going to bed
You can't take in protein while you're sleeping. If you sleep for 7 hours, you're missing one chance to absorb protein. If there's a gap between dinner and going to bed, you're missing another chance to grow.
Therefore, by drinking a cup of protein before going to bed, you can keep your chances of growth up, and if you drink it three hours after dinner, you don't have to worry about how you feel afterwards, so it's easy and rational. For the same reason, if you have some time until breakfast, it's also a good idea to take it when you wake up.
However, before going to bed, mix it with water instead of milk, which can be hard on the stomach. Also, in rare cases, some people get diarrhea when they drink it before going to bed, so in those cases, try adjusting the timing.
Protein makes calorie control easy.
The biggest advantage of protein is that you can get enough protein with just 100 kcal.
When you try to get protein into your diet, you end up eating a lot of fat and carbohydrates, which makes it difficult to enjoy your meal. You may also find eating a hassle.
If you make it a habit to drink protein at a set time, you will have much more freedom in your daily meals. You can eat junk food or grilled meat without worrying about it and still get plenty of protein.
This may be difficult for the average person, but it is possible for climbers who mainly do high-intensity exercise. By using protein effectively, you can maintain a high protein intake while still having a satisfying and easy-to-eat meal, and continue to grow and recover at a rapid pace.