RSS FEEDWhen to Take Whey Protein
By Sam
Why take whey protein supplements?
Whey protein powder is a fantastic source of protein; it has the highest known levels of branched chain amino acids of any natural food source.
Whey protein provides the body with a perfect amino acid profile for muscle building. Athletes and bodybuilders use whey to help increase their size, strength, speed and recovery times.
Another reason to take whey is that it’s digested very quickly which is great for times of the day when your body needs protein fast.
Can I use whey protein alongside other supplements?
Yes many people mix supplements so that they can benefit in numerous ways. For example you can use creatine, glutamine and casein protein supplements.
How much protein should I have each day?
It depends on your body weight and goals. If your goal is to build muscle mass then the number of grams of protein bodybuilders normally eat each day is approximately their body weight in pounds.
If you just wish to tone and maintain your muscle then you should eat less protein than this.
When is the best time to take whey protein?
The times of the day when you will benefit the most from whey protein are usually:
In the morning:
In the morning your body has been deprived of food for however long you’ve been asleep for.
Your muscles will be craving for more protein so that they can continue to rebuild. Having a protein shake alongside your breakfast can deliver protein to your muscles fast.
Post workouts:
It is recommended that you have a protein shake 0-30 minutes after your workout as this will provide your body with the energy and protein required to encourage the muscle building process; it will also prevent a build up of cortisol.
Cortisol is a catabolic hormone which increases after the body has used a significant amount of energy, for example after a workout.
Cortisol will prevent the body from building muscle, so make sure you eat or have a protein shake soon after your workouts.
In between meals:
Since high consumption of protein is required to build muscle, whey protein supplements can help you reach your daily requirements of protein by having it as a snack in between meals.
Best way to ingest whey protein?
When you take whey protein it is best to have it with high GI carbohydrates (high sugar content) since this will cause an insulin spike meaning your body will absorb the nutrients to muscles faster.
Should I take whey protein or casein protein?
Both deliver good quality protein, however, whey is digested by the body faster and casein is digested slower. It depends on whether you want a post workout shake where whey protein would be best, or a bedtime shake in which case casein would be better.
Is whey ok for vegetarians?
Yes there are no problems for vegetarians that include dairy in their diet.
Side effects of whey protein?
No documented side effects exist providing the individual does not have an allergy or intolerance to dairy proteins.
However, please read this article on the potential dangers of whey protein.
If you are unsure whether dairy proteins could affect your health please consult with your doctor prior to using whey protein.
thank you I understand a lot
I am confused on daily caloric intake: 40 protein, 40 carbs, 20 fat. Do you mean 40 protein from all food sources? Most meats are about 25 protein by weight, while vegetables are around 2.5 protein.
Similarly, does the 1 gram per pound of body weight refer to protein from all sources meat, vegetables, grains, etc?
If my interptation is correct, the daily food intake is much more complicated than counting calories.
I would appreciate an answer to my questions.
Thanks and by the way, thanks for the information you have provided on these pages.
Hey David,
Yea 40:40:20 just helps to show how much the different food groups contribute to your overall daily calorie intake. The 40% protein would be including protein from all food sources. You’re correct that most meats are not fully composed of protein, but include some fats and carbohydrates too. So thinking about it too much can become trivial, it’s best to keep it as a guideline in your head.
However, it is a lot easier to keep track on the total amount of protein you take in each day and it’s probably the thing you should be focusing on more. 1 gram of protein per pound of body weight again includes the protein from all food sources. Since there is nutritional info for nearly all purchased food/supplements, if you have a target to reach, it’s pretty simple adding up the total grams of protein you’ve consumed that day.
Thank you for this article. Actually i wonder if i can take whey now. Before and up to now, im using weight gainer. Now i achieved my target weight, can i now use whey protein to help me build more muscle? Im 6 guy. I am a slim type of person. Now i want to build some muscles thats why i started going to gym and my friends advise me to take weight gainer first. I think my weight is ok now, can i change to whey protein now? Need some advice… Thank you!
Hey Mark, Yea if you’re happy with your weight at the moment then there’s no need to be taking weight gainer. Just take some regular whey protein to help you get enough protein each day. It’s really important to make sure that you get enough calories from your meals too.