How And When To Take Whey Protein To See Best Results
When you need an extra source of protein to improve the muscle building potential of your workouts, whey protein supplements are a great place to start - the only decisions to make are when to take whey protein and how to take whey protein.
Whey Protein Supplements Explained
Whey protein is created during cheese production and one of several proteins that come from milk. It has two forms - whey protein isolate and why protein concentrate. The former is the purest form and boasts less fat and lactose. The second has more fat.
Whey isolate supplements are normally more pricey but contain higher protein content. Whey concentrate supplements are more affordable but with a more fat. A combination supplement - one that has both forms - is usually recommended as ideal.
Whey protein supplements can help your workout routine in the following ways:
Build muscle
Hasten recovery time
Lessen injuries from working out
Feel better during workouts
How to Take Whey Protein
Protein for the average person comes from food consumption, but the majority of dietary habits dont provide nearly enough of the protein considered necessary for muscle building. Before you can figure out when to take whey protein supplements, you have to know how.
These 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, your best bet is to mix the powder with whole milk; mix with water or soy milk if lean muscle building is your aim.
Daily Doses of Whey Protein
Before you decide when to take whey protein, determine how much you should be consuming, and this number depends on weight and desired results. To build muscles, aim for .7-.9 grams of whey protein per pound of body weight.
With higher body fat by nature, women should lean toward the lesser dosage. If you are trying to maintain muscles, then the lower end also might be for you. 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 regimen. Some examples:
120-pound woman X .7 grams = 84 grams of protein needed a day. If she eats 40 grams of protein, then she would needs 44 grams of whey protein in supplement form.
220-pound man X .9 grams = 198 grams of protein a day. If he eats 80 grams of protein a day, then he would need 118 grams of whey protein from supplements.
Now, on to the next step of how to choose when to take whey protein.
Best Time to Take Whey Protein
Whey protein is digested quickly, which makes it a useful supplement to take when you want a quick protein fix - like first thing in the morning and post-workout. But, consider a few more things in choosing what time to use whey protein supplement.
Experts suggest you drink a whey protein shake no later than half an hour after exercise to promote muscle building and inhibit cortisol buildup. Cortisol is the catabolic hormone that slows the building of muscle.
A protein shake before AND after training is best for building muscles, and taking a protein shake prior to going to bed will support weight gain.
Whey Protein Supplements Explained
Whey protein is created during cheese production and one of several proteins that come from milk. It has two forms - whey protein isolate and why protein concentrate. The former is the purest form and boasts less fat and lactose. The second has more fat.
Whey isolate supplements are normally more pricey but contain higher protein content. Whey concentrate supplements are more affordable but with a more fat. A combination supplement - one that has both forms - is usually recommended as ideal.
Whey protein supplements can help your workout routine in the following ways:
Build muscle
Hasten recovery time
Lessen injuries from working out
Feel better during workouts
How to Take Whey Protein
Protein for the average person comes from food consumption, but the majority of dietary habits dont provide nearly enough of the protein considered necessary for muscle building. Before you can figure out when to take whey protein supplements, you have to know how.
These 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, your best bet is to mix the powder with whole milk; mix with water or soy milk if lean muscle building is your aim.
Daily Doses of Whey Protein
Before you decide when to take whey protein, determine how much you should be consuming, and this number depends on weight and desired results. To build muscles, aim for .7-.9 grams of whey protein per pound of body weight.
With higher body fat by nature, women should lean toward the lesser dosage. If you are trying to maintain muscles, then the lower end also might be for you. 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 regimen. Some examples:
120-pound woman X .7 grams = 84 grams of protein needed a day. If she eats 40 grams of protein, then she would needs 44 grams of whey protein in supplement form.
220-pound man X .9 grams = 198 grams of protein a day. If he eats 80 grams of protein a day, then he would need 118 grams of whey protein from supplements.
Now, on to the next step of how to choose when to take whey protein.
Best Time to Take Whey Protein
Whey protein is digested quickly, which makes it a useful supplement to take when you want a quick protein fix - like first thing in the morning and post-workout. But, consider a few more things in choosing what time to use whey protein supplement.
Experts suggest you drink a whey protein shake no later than half an hour after exercise to promote muscle building and inhibit cortisol buildup. Cortisol is the catabolic hormone that slows the building of muscle.
A protein shake before AND after training is best for building muscles, and taking a protein shake prior to going to bed will support weight gain.