Here you will know how to take whey protein and when is the best time to do it! Check it out now and immediately stop screwing up your diet!
Whey Protein is one of the favorite supplements for those who work out hard and want to gain muscle mass to recover from traditional muscle injuries from training. Therefore, it is a great alternative to increase protein intake in a fast, practical and efficient way.
Despite this, it is no use just buying your jar of whey at the supplement store and ingesting it every day so you can get the results you want. It is necessary to know how to consume this concentrate in the correct way.
Anyone who thinks that having the right time to drink Whey is small talk is wrong! Taking Whey anyway and at any time is to spend money for nothing. And if you don’t want that to happen, it’s best to start calling at strategic times to ingest your Whey.
The time and portion of Whey you will take each day depends on a few factors. Your protein requirement, your exercise routine, your ultimate goal, your diet and, of course, your physical profile. So, do not fall for the chatter of professionals who just want to pass you by and who claim that Whey can be consumed at any time and in a standard amount. That does not exist!
Do you want to know exactly how to consume Whey Protein and discover the best times to consume it? Then, see this:
Take protein after workout
Traditionally the consumption of whey protein in the post-workout period is recommended. But do you know why this is prioritized?
Whey Protein is the fastest and cheapest way to recover the protein losses that you naturally have when you do a thorough workout at the gym. The consumption of this whey concentrate helps to replace this protein loss, so that these new fibers are exercised in the next training.
This causes their cells to increase in size and, consequently, result in the muscular look that marombas so desire. But, of course, this is not a rule. For example, if you train before lunch or dinner, you should not replace these meals with a dose of Whey Protein. Therefore, this supplement will make more sense at other times.
Take whey pre-workout
If you take whey as a pre-workout, you can rest assured! Some experts claim that there are cases where consuming protein before going to the gym can be a good idea. When protein is consumed before training it is used as a source of energy for the body, as well as carbohydrate or fat.
It may even help to replace a possible protein loss, but it is more likely to become a source of energy for the heavy lifting routines. Whey protein before training, however, should be consumed with caution and, of course, with professional guidance.
After consuming whey, there must be at least an hour of distance between it and the start of training. Otherwise, whey can turn into a bomb and detonate your workout, because it hasn’t been digested yet. That’s because protein is a slower-absorbing energy substrate than carbohydrate. So, consuming it during training (as a lot of grown-ups do and think it is beautiful) can result in unpleasant consequences.
At night or in the morning
It has already become clear that the best time to consume Whey varies according to your training time and other habits. If, for you, consuming it in the pre or post-workout does not work, there are other strategic times that can improve your performance and your gains.
Taking Whey on waking up in the morning can be a good strategy. Because in addition to replacing the loss that occurred during sleep, protein intake in the morning can help reduce body weight and decrease appetite during the day.
Another interesting time is before bed at night, as it helps to prevent the loss of muscle mass (catabolism), which can occur during the night of sleep.
Finally, adapting your Whey Protein intake to your training routine and according to your goals, your muscle gain will undoubtedly be much greater!
Types of whey to take
There are 3 main types of whey, which you will know now.
Concentrated whey protein (WPC)
It consists of the intact protein and must be digested normally to be absorbed, that is, as it goes through the normal digestion process, it has slower absorption. It still contains lactose and traces of fat in its composition, so it is not suitable for intolerants or people with allergies to milk protein. It can be composed of 25% to 89% protein, but the lower the protein levels, the greater the presence of fats and lactose, the carbohydrate present in milk.
Whey protein isolate (WPI)
It is practically free of lactose and fats, offering protein in its pure form, about 90% to 95% of its composition. During its filtration process, there may be a breakdown of protein structures, making absorption faster, thus, it has immediate supply of amino acids to the muscles after training. Isolated whey has two forms of filtration:
- Exchance Ion Isolate: is obtained from filtration with reagents by means of a chemical process that separates proteins. The negative part of this process is that there may be a great denaturation (breakdown) of proteins and an increase in the sodium content in the final product.
- Micro filtrate isolate: it is a more modern process, which does not harm the structure of proteins, as the filtration is carried out mechanically at low temperatures. In addition, it has low sodium content.
Hydrolyzed Whey Protein (WPH)
The hydrolyzed version has isolated proteins broken down into smaller particles, making the absorption of free amino acids faster, making them available quickly for muscle building. Although it may contain traces of fats and carbohydrates, it may be the best option for lactose intolerants. It can also be more expensive, due to its production process, as well as the isolated ones.
Why consume it?
The human body uses any protein in our diet for various metabolic functions. One is the recovery of muscle fibers that are lost throughout the day, especially after physical activity. If a standard diet provides a high amount of protein, without the aid of supplements, it is likely that muscle losses will be recovered only with the help of food.
Whey Protein is not just a supplement for those who workout. But also to help restore muscle mass, adapting your protein intake. If you have a diet that meets your protein requirement, you may not need to take the supplement.
However, if you’re on a diet that doesn’t offer you as much protein as you need, Whey is a great ally, even if your training is light. In addition, Whey has an excellent nutritional profile. Because it contains all the essential amino acids and still contributes to other functions, such as the immune system, growth and bone maintenance, among others. So it is a wildcard supplement and can be used by everyone, if properly oriented.
Ideal dose of whey protein
The daily dose of whey protein depends on your body type, your training and your diet. Therefore, it is possible to state that there is no ideal dose or consumption pattern for this supplement.
But, how do you know how much you should consume? To know the ideal dose of Whey Protein for you, you must first of all know what your protein needs are. That is, how much protein you should eat each day. The amount varies according to your weight, type of exercise practiced and others. However, according to the literature, the protein recommendation ranges from 0.8 to 2g of protein per kg of weight per day, being:
- 0.8 g for sedentary individuals
- 1 g for sporadic athletes
- 1 to 1.6 g for resistance training
- 1.4 to 1.7 for mixed activities
- 1.6 to 2.0 for strength training
Of course, this amount also varies according to the frequency and activity of the training, but you can use it as a basis to know the ideal amount of protein and whey. For those who want to gain muscle mass, as an example, the ideal is to have 5 to 6 meals a day. So, at each meal he should consume around 28g of protein.Share this