Info on When and How to Take Whey Protein

If you want a good protein source to increase the muscle building potential of your exercises, supplementing whey protein is an excellent place to start – the only decisions to make are when to take whey protein and how to take whey protein.

Whey Protein: The Basics

Whey protein is created during the production of cheese and one of several proteins that come from milk. It comes in two types – whey protein isolate and why protein concentrate. The former is the purer of the two and has less fat and lactose. The second has higher fat content.

Whey isolate supplements are by and large more expensive but have more protein. Whey concentrate supplements are less costly but with a more fat. A combination supplement – featuring both isolate and concentrate – is recommended as the best of both worlds.

Whey protein supplements have the following benefits for your workouts:

Develop muscle
Speed the time it takes to recover
Lessen injuries from working out
Feel better during workouts

Tips on How to Take Whey Protein

Most people get protein from certain foods and drinks, but most dietary habits fall short of the protein considered necessary for building muscle. Before you can figure out when to take whey protein supplements, you have to know how.

Whey protein supplements come in powder form, in a variety of flavors. How to take whey protein is up to each user; it can be mixed with milk, water or other liquids, or even certain foods, such as yogurt.

If gaining weight it your goal, the best advice is mixing it with whole milk; combine with water or soy milk for lean muscle building.

Daily Doses of Whey Protein

Before you decide what times you should use whey protein, determine how much you should be consuming, and that will depend on weight and workout goals. For muscle building, aim for .7-.9 grams of whey protein per pound of body weight.

Women have naturally higher body fat, and ought to lean toward the lower end of the scale. If maintaining muscles is your goal, you can also consume a little less. To find the number of grams of whey protein you should consume from supplements, take the total amount of protein needed in a day and subtract the grams of protein you consume in your daily food plan. Some examples:

130-pound woman X .7 grams = 91 grams of protein needed a day. If she eats 40 grams of protein, then she needs 51 grams of protein in supplement form.
180-pound man X .9 grams = 162 grams of protein a day. If he eats 90 grams of protein a day, then he would need 72 grams of whey protein from supplements.

Now that you know how much to take, the next part is determining when to take whey protein.

When to Take Whey Protein

Whey protein digests quickly, which makes it a useful supplement to take when you require protein fast – for example, when you wake up and after working out. Still, you should take a few more factors into consideration in determining at what time to take whey protein supplement.

It is recommended that a whey protein shake be consumed no later than a half-hour post-workout to promote muscle building and thwart cortisol buildup. Cortisol is a substance in the body that slows muscle building.

Whey protein before AND after training is best for building muscles, and drinking a shake prior to going to bed will encourage weight gain goals.

To find a great selection of fitness supplements, visit Slacor Supplements and start getting better workout results!


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