Whey protein can be used to help reach your fitness goals faster, but which is the best whey protein for beginners?
We went out in search of the top whey protein supplements for beginners in 2018 and this is what we found.
Check them out below…
What Is Whey Protein?
Whey is simply a protein derived from milk. It is a complete protein source because it contains the full 9 essential amino acids.
Whey is then processed into three different types:
Whey protein isolate has a higher percentage of pure protein (fewer carbs/fat) compared to concentrate. Hydrolysate, on the other hand, is a “pre-digested” form of whey protein. Hydrolysate has the least potential to cause trouble for lactose intolerant individuals.
You can read more about the differences here.
When looking for a whey protein supplement ideally you would want to go with a supplement that has majority whey protein isolate or hydrolysate, but most whey protein supplements will often contain a blend of the three. This keeps the cost down.
Benefits Of Whey Protein
Whey protein isn’t just a muscle building supplement, but in fact, has plenty of other benefits such as fat burning and boosting your immune system. Here’s a list of the top 5 whey protein benefits:
Are There Any Side Effects?
Whey protein is one of the safest supplements you can take, however, it has been known to cause increased bowel movements, nausea, thirst, and bloating in some individuals.
Also, if you are lactose intolerant it is probably best to give whey protein concentrate a miss or opt for rice protein isolate instead.
As with starting any new supplement, it is always recommended to consult with your doctor first.
Our Top 3 Whey Protein Supplements For Beginners In 2018
So which whey protein should you buy?
#1 MyProtein Impact Whey Isolate
MyProtein is a popular supplement brand from the UK, but how is their whey protein?
Impact Whey Isolate contains around 90% pure protein, delivers all the essential amino acids needed to build muscle and is reasonably priced. Impact Whey Isolate has an almost perfect score on Labdoor (Labdoor is an independent company that tests supplements) so you know what you are getting has been tested correctly for purity and label accuracy.
In each scoop of whey, you will be getting
23 grams of protein,
1g of carbs and
0g of fats, which is diet and gym friendly (depending on the flavor, check them out here).
Impact Whey isolate doesn’t come in as many flavors as some of the other proteins on our list but there are still a few flavors to choose from (personally prefer chocolate).
Overall, Impact Whey Isolate is a high-quality protein source suitable for people looking to build lean muscle and/or lose fat.
#2 Optimum Nutrition Gold Standard
ON Gold Standard is our second choice of whey protein. ON’s protein is one of the most well known and widely used, and for good reason. They provide some of the best quality supplements on the market and their Gold Standard Whey is no exception.
In each scoop of whey, you’ll find a blend of whey protein isolates and concentrates. Isolates being the purest form of whey and the primary ingredient in Gold Standard 100% Whey.
Each scoop will give you around 24g of protein, 3g of carbohydrates and 1g of fat. Which means this is perfect for those people trying to lose weight or trying to build lean muscle.
In terms of flavors, Gold Standard comes in 22 flavors, so finding a flavor you like shouldn’t be much trouble. If you plan to add a scoop to your smoothies, I would recommend going with vanilla.
Overall this a high quality, great tasting and dependable whey protein choice.
#3 EAS 100% Pure Whey Protein Powder
For number 3 on our list, we have included a budget-friendly whey protein. This protein is made by EAS and has over 2000 positive reviews on Amazon.com.
EAS 100% Pure Whey offers no added sugar or fillers and is pure whey protein concentrate. Not as good as the other options on our list containing whey isolate, but will still provide a quality protein source for those with a budget in mind.
In each scoop of protein, you will be getting 30g of protein, 8g of carbs, and 1g of fat. Not bad at all.
Overall, great taste, good profile and a quality source of protein for those on a budget.
How Often Should You Take Whey?
You can take whey protein as often as you would like, however, I would recommend sticking to twice a day max. You want to still be getting the majority of your protein from whole foods.
You will want to take whey post workout, as whey is a fast digesting protein and will help your muscles recover from a tough workout.
Should you take whey with protein or milk?
This is also really up to you and your diet preferences, as taking whey with milk will have more calories than taking whey with water.
If you are trying to gain muscle, you can add things like peanut butter, and oats to your whey shake to bring up the quality calories, this will help you make sure you gain lean muscle and not put on tons of fat during your bulk.
Whey protein can help you reach your daily protein intake and provide a quality source of protein. When looking for the best whey protein, go for the MyProtein Impact Whey Isolate as it is the highest quality, contains the least amount of carbohydrates and is reasonably priced.
Whey protein powder has emerged as one of the most popular sports supplements worldwide. From weekend warriors and athletes to dieters, everyone praises its benefits. Some use whey protein for muscle gain.
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Others rely on it to keep hunger at bay and lose weight. When combined with exercise, this supplement can help you get stronger, leaner and more fit. How much protein powder you need depends on your goals.
Whey protein powder is a healthy addition to most diets. How often you take this supplement should depend on your age, fitness goals and activity level.
Determine Your Ideal Whey Protein Intake
Protein requirements vary greatly from one individual to another. Health experts typically recommend a daily intake of 0.8 grams of protein per pound of body weight. According to Harvard Medical School, this is just the minimum amount needed for a healthy person. The more active you are, the higher your protein intake should be.
Furthermore, protein requirements increase with age. As Today's Dietician states, older people require this nutrient in larger amounts to prevent muscle loss and maintain lean mass. Nutritionists advise seniors over age 65 to consume at least 1 gram of protein per kilogram of body weight daily.
Athletes and physically active individuals need more protein in their diet too. This nutrient helps preserve muscle, increases overall strength and supports post-workout recovery. It also helps dieters prevent muscle loss. It's not uncommon for athletes to consume 2 or more grams of protein per kilogram of body weight on a daily basis.
So, there's no one-size-fits-all formula to determine protein intake. It all comes down to your goals and fitness goals. Whey protein powder can make it easier to meet those goals and get the most out of your workout.
You can choose to take this supplement daily or every few days. For example, if you're on a low-calorie or low-carb diet, it makes sense to increase your protein intake. Whether it comes from food or protein powder shakes, this nutrient will keep you full longer and boost your metabolic rate.
Is Whey Protein Powder Healthy?
The health benefits of whey protein powder are backed up by science. When combined with exercise, this supplement may help increase muscle size and strength, reduce body fat and improve body composition. That's why nutritionists recommend whey protein for weight loss.
Protein powder drinks, especially those containing whey, suppress appetite and cravings while increasing satiety. In fact, whey is more effective for appetite control than soy, casein and egg protein. Additionally, it helps reduce blood sugar levels and slows gastric emptying, preventing insulin spikes. This means that whey protein powder isn't just safe but also beneficial for diabetics.
If you're feeling tired and sluggish, look no further. Protein powder drinks can boost your energy levels and physical performance due to their high content of amino acids. These compounds also improve immune function and reduce exercise-induced oxidative stress.
How to Use Whey Protein
According to a study published in Sports Medicine, the best time to take whey protein for muscle gain is after your daily training sessions. This way, you'll recover faster from exercise and prevent muscle soreness. For general health, feel free to consume protein powder drinks anytime throughout the day. These supplements can replace your daily snacks and keep you full between meals.
Choose a quality formula with no added sugar and other chemicals. Organic whey protein powder, whey isolate and hydrolyzed whey protein are all an excellent choice. Check the label and nutritional values. Whey protein concentrate, for example, has 2 to 3 grams of carbs per serving — and even more. Whey protein isolate, on the other hand, contains little or no carbs.
Whey protein is one of the most studied protein powder supplements on the market, known mostly for supporting muscle building and fat loss. Whey protein is also super easy to digest and contains little to no lactose, the dairy sugar that can cause digestive distress in people with lactose intolerance. This makes whey a powerful protein supplement that almost anyone can add to their diet.
If you’re looking for more ways to get clean, easily digestible protein into your day, read on! We’ve figured out some surprising ways to pack your meals with protein to keep you feeling fuller longer.
9 Delicious Ways to Use Whey Protein
#1 Low-Carb Vanilla Protein Shake with Organic Whey Protein
Smoothies are the go-to way to get your protein powder in, but smoothies on repeat can become a drag. If your go-to smoothie recipe is getting you down, try this Low-Carb Vanilla Protein Shake with Organic Whey Protein. It’s simple, packed with 20 grams of bioavailable protein, and you can shake it up in 30 seconds or less. Great for on-the-go nutrition that tastes just like a vanilla milkshake.
#2 Green Breakfast Smoothie with Collagen Peptides and Organic Whey Protein
This powerful Green Breakfast Smoothie with Collagen Peptides and Organic Whey Protein is perfect as a meal replacement any time of day or a muscle-building post-workout snack. It’s packed with protein, functional fat from avocado and almond butter, and more than two cups of vegetables and low-sugar fruit to boost phytonutrients while keeping your blood sugar stable. Healthy fats, fiber, and ample protein will keep you full for hours. It’s also quick to prepare and super easy on your digestion. For another superfood and veggie-packed whey protein smoothie, check out this recipe (pictured above) from Spring 2018 Forces of Nature Tribe member, Michelle of @summit_lady_food_!
#3 Protein Pancakes
Substitute flour for whey protein in your next batch of pancakes for a high-protein, low-carb version of your favorite breakfast. To keep sugar low, top with whipped coconut cream and berries. Ditching the sugar and processed carbs for a higher protein breakfast will keep you full for hours and keep blood sugar and mood steady. You’ll never go back to wheat and syrup!
#4 Energy Balls
If you haven’t made a batch of protein-packed mint chocolate energy balls, stop everything and go buy the ingredients! High fat, high protein, low-carb snacks are the #1 secret to sustainable fat loss, energy, and higher cognitive function. Keeping 3-4 of these on you at all times for hunger emergencies. You’ll be shocked at how well smash sugar cravings and keep you full until your next meal. In this recipe, sub the plant protein for whey.
#5 Blend Into Coffee
Coffee is full of brain-boosting polyphenols, but is it possible to make coffee even healthier? Add a scoop of whey protein and blend to get even more nutrition out of your morning brew. Add whey to your keto coffee for a hit of healthy fats, protein, and polyphenol-rich coffee or try this Cold Brew Protein Drink from Tiffany of White Space + Wellness.
#6 Stir Into Pudding and Yogurt
If you’re looking for a unique way to add more protein to your diet, look no further than pudding or yogurt. Whey protein powder mixes wonderfully, adding a bit of sweetness and flavor and plenty of protein to keep you feeling full.
#7 Make Frosting
We’re turning frosting into health food. Granted, adding a scoop of whey protein won’t fix a super sugary dessert. However, adding protein to a zero-sugar, keto frosting offers extra nutrients, flavor, and acts as a thickener. For keto frosting you’ll want to eat with a spoon, mix:
- 8 oz. full-fat organic cream cheese, softened
- ½ stick grass-fed butter
- Organic liquid stevia to taste
- 2 scoops of Natural Force Organic Whey Protein (vanilla or chocolate!)
#8 Add to Soups or Stews
Whey protein powder is perfect for soups and stews, especially if they’re vegetarian. Get all of your essential amino acids, plus muscle-building branched-chain amino acids by adding 2-4 scoops of unflavored Organic Whey Protein Powder per pot. To blend completely, take about a cup of hot broth and blend the protein powder with an immersion blender; then pour the mixture back into the pot and stir.
#9 Protein-Packed Baked Goods
Your grandma doesn’t have the secret to baked goods; we do. And the secret is adding whey protein and ditching the sugar. Sugar saps your energy and leaves you feeling sluggish and starving. Whey protein, on the other hand, suppresses appetite and helps you lose fat while maintaining muscle mass. Add protein powder to your favorite low-sugar recipe, or even substitute the flour for whey protein powder. Start by replacing ⅓ cup of protein powder for every one cup of flour in the recipe. So, if the recipe asks for 1 cup of flour, add ⅓ cup of protein powder and ⅔ cup flour.
Excited to try these new, unique ways to add more bioavailable protein to your day? Then, you’ll love our article on more creative ways to use MCT oil!
You’ve finally got your workout routine going and you’ve been sticking to it. However, fitness enthusiasts all know that muscle is made in the kitchen, not the gym.
Whey protein is trusted by people around the world to take their workouts to the next level. It is a great option for people who want to see results without taking any shortcuts or harming themselves.
Unfortunately, many of us don’t really know how or when to use whey protein. If you want to get the most out of this supplement, read ahead to learn what the pros say.
Trying to Get Whey Stronger?
OK, that was a bit cheesy but there is nothing cheesy about whey protein for muscle gain. Well, not unless you consider the fact that whey is the liquid derived from milk as a byproduct when the cheese is made.
Drinking the whey itself isn’t very pleasant but it is completely packed with all nine essential amino acids. In fact, Hippocrates (AKA the father of medicine) prescribed this serum to boost his patients’ immune systems.
Fortunately, some very considerate scientists extracted the whey protein so you can prepare it however you like.
Whey Protein to Build Muscle
Technically speaking, “whey protein” is actually a group of proteins. They consist mostly of alpha-lactalbumin, beta-lactoglobulin, serum albumin, and immunoglobulins but you won’t be quizzed on that.
What you should know is the whey protein has been subjected to countless studies and investigations. It is an excellent source of branched-chain amino acids.
This is likely why so many people are turning to whey protein shakes for muscle gain.
Concentrate vs Isolate vs Hydrolysate
Essentially, the concentrate is the most ‘natural’ form of whey protein. It still contains a considerable amount of lactose and milk fats. Most agree that the concentrate tastes the best and contains the most nutrient.
Isolate is the ‘purest’ form. It contains over 90% protein and less of all the other stuff.
Hydrolysate, or hydrolyzed whey, has been pre-metabolized to allow for rapid absorption into the blood. Isolate and hydrolysate are generally used by people who want (or need) to reduce carbohydrates in their diet.
How to Drink Whey Protein
So, you finally got your container of the best quality grass fed whey protein on the market. But, now what?
Just add a scoop or two to cold water or milk. Some powders have flavors but you could add some yourself with honey, agave, or fruits.
However, keep in mind that the more you add, the more sugars and fats you will be consuming.
When to Use Whey Protein
Don’t go and drink five ultrarich chocolate icecream milkshakes with a little bit a whey powder on top. That’s a good way to ruin your diet.
If you are looking to build muscle, your best bet is a post-workout shake. You should drink it within 20-30 mins of completing resistance training.
Do You Know The Whey?
It turns out there is nothing wrong with a little bit of cheesiness. However, it’s easy to overdo it.
The same goes for using supplements. There is a right way and wrong way. The potential benefits are great, but if you don’t know when to use whey protein, don’t expect to see incredible results.
You can talk to a trainer, dietician, or other health experts if you’re not sure if it’s right for you. Visit our blog for more information.
Is there a best time to take whey protein? Whey protein is beneficial at any time of day, but if your goals are weight loss or muscle building, you can strategize your timing to maximize results. Take whey protein in the morning for weight loss to boost metabolism and crush your cravings. Or take whey protein post-workout to maximize muscle building and recovery.
Here are a few ideas for the best time to take whey protein:
1. Take Whey Protein In the Morning to Lose Weight and Crush Cravings
When you sleep, your body uses amino acids to power your metabolism. This means upon waking, it is always a good idea to consume protein to give your body an extra dose of amino acids. Whey protein is packed with BCAAs (branched chain amino acids), which promotes lean muscle mass, helping you to burn calories and fat, even if you’re not working out.
Taking whey protein in the morning can also curb your hunger and increase satiety, keeping you feeling fuller longer and less tempted to reach for junk food or snacks throughout the day.
Our suggestion? Start your morning off strong with this Healthy Green Breakfast Smoothie for breakfast to reduce hunger cravings throughout the day and promote fat loss.
2. Take Whey Protein Post-Workout to Build Muscle and Recover Faster
Post-workout is arguably the most important time to take whey protein for muscle building and recovery. During a workout, your muscles and tissues take a beating. Consuming protein directly after a workout can give your body the TLC it needs to begin the repair process.
Your body actually begins the recovery and muscle building process directly after you’ve powered through a workout or strength training session. As soon as you can, try downing 20-30 grams of Organic Whey Protein. This will help replenish you while giving your body the amino acids it needs to build and repair muscle.
Consuming whey protein 30 minutes after a workout is ideal so to make it easy, try this Low-Carb Vanilla Protein Shake! It’s convenient for the gym and takes just 30 seconds to make so you can take advantage of all the post-workout benefits of whey protein.
Whey protein is a great addition to your diet at any time of day to give your body a boost of essential protein and promote fat loss, muscle building, and curb your cravings!
We, of course, recommend our Organic Whey Protein. Made with organic, non GMO whey protein concentrate exclusively from grass-fed cows raised on California family farms, each batch is carefully crafted without soy or any other unnecessary ingredients to maximize bioavailability and nutrient density.
Home » Nutrition » When Is The Best Time To Take Whey Protein?
When To Take Whey Protein?
The best time to take whey protein is within 1 hour of finishing your workout to help the recovery of your muscles. However studies show the repair and regrowth of the body can take up to 48 hours. This is why it’s seen as optimal to take between 20g to 30g of whey protein at any time of the day. All to ensure you consume 1.7g of protein per kilogram of bodyweight per day.
What is Whey Protein?
Whey protein is simply the bi-product you get when making cheese. Once you remove water and casein content from this bi-product, you are left with whey protein concentrate. Whey protein is lauded by athletes and bodybuilders for the vast array of training and physique benefits it can provide. Whey protein products, such as our Whey Protein 80, are therefore quite possibly the most popular sports supplement on the market today.
Benefits of Whey Protein
Whey protein is thought to be the best form of protein for the body to digest and use. Whey protein is rich is glutamine and branched chain amino acids (BCAAs). These are considered essential amino acids for anyone who trains by providing an energy source to counteract muscle breakdown and support recovery. Whey protein can be used in several biochemical processes and is essential for muscle contraction, growth and repair. Whey protein is also used for maintaining several metabolic processes and for controlling body composition.
Taking Whey Protein in a Morning
As glycogen stores run low overnight, the body is forced to turn to amino acid stores to power metabolic processes. This places the muscle into a catabolic (or breakdown) state. Whey protein is a fast-digesting protein that is perfect for when you wake up, since it quickly delivers amino acids to your muscles and counteracts muscle breakdown. Most experts recommend consuming a quality whey protein shake, such as Whey Protein 80, first thing in the morning. This is because of its impressive Biological Value and great amino acid profile which ultimately ‘sets’ you up for the day.
Taking Whey Protein Pre-Workout
A whey protein shake pre-workout is integral to creating a positive nitrogen balance in the body. This is necessary to stimulate protein synthesis and increase muscle mass. Protein is the building block of new muscle growth. Research has found that protein synthesis is increased when whey protein were taken ‘immediately before resistance exercise’. For this reason try including 25-35 grams of whey protein as the basis for your pre workout shake.
Taking Whey Protein Post Workout
Perhaps the most important time for athletes to take whey protein is immediately post-workout. This is because you’ve just put your muscles under a lot of stress and must now provide nutrients for repair and re-growth. A fast-acting protein source such as whey protein is the perfect choice. Research shows that after a strength based training session your muscles are starved and so have a ‘sponge-like’ property. Scientists believe you can therefore absorb more protein at this point compared to any other time of the day. Therefore it makes sense to add a large serving of whey protein post workout. This will serve as a great basis for your shake and kick-start the recovery process.
Taking Whey Protein Before Bed
Overnight some people will go several hours without food. With limited nutrients to your muscles, the muscle may then be forced to turn to amino acid stores to fuel metabolic processes. It is recommended to drink a whey protein shake prior to going to bed to stop your muscle from entering a catabolic state. Feeding the body in this way ensures that nutrients are available during the overnight fast and muscle breakdown can be avoided. Because of its fast release nature, many nutritionists prefer to recommend casein protein instead of whey protein before bed. This provides a tapered release of nutrients to the muscle overnight.
True athleticism isn’t about being stronger or faster—it’s about longevity. Some shine bright and fizzle out quickly, while others can keep going for years. It’s not about how good you are in your prime, it’s about how long you can stay in your prime. Many professional athletes have discovered that a dairy-free diet is key to enhancing their performance and maintaining their peak for years past their expected retirement age. These leaders are moving the needle toward plant-based fuel in sport, but the misconception surrounding dairy and performance nutrition still lingers. Whey is still the most commonly used protein supplement by athletes and trainers according to a just-released paper, “Whey protein supplementation and its potentially adverse effects on health: a systematic review.”  Per the review’s title, whey protein is not the healthy muscle-maker that marketing makes it out to be.
What Is Whey Protein?
Whey is one of the proteins found in cow’s milk and other dairy products. If you recall the nursery rhyme, Little Miss Muffet, you may remember that she “sat on a tuffet eating her curds and whey.” Whey is the liquid byproduct of the cheesemaking process. To make whey-based protein supplements, the liquid whey is processed into a powder form. During this process, some of the lactose and fat is removed to render a product that’s about 90-95 percent protein.
Does Whey Protein Have Side Effects?
By analyzing a collection of whey protein studies, review authors found parallels between the findings that presented several adverse effects of whey protein consumption. These included increased acne, liver toxicity, increased oxidative stress, kidney problems, gut issues, and the expression of anger. In regards to dosage, authors found that 40 grams or more of whey protein a day resulted in these adverse effects.
Whey Protein: Kidney and Liver Function
Even during short-term use, whey protein consumption was found to negatively affect kidney function. In a 2011 study, those who consumed whey protein during the experiment experienced increased plasma urea, urinary volume, and urinary calcium excretion while the pH of urinary citrate decreased. Essentially, this indicates an increased taxing of the kidneys, which marks the first step in kidney disease.
In regards to liver function, those who live generally sedentary lives are most affected. Researchers found that when not exercising, the proteins from the whey supplement ended up going to the liver for processing—instead of being used for muscle synthesis. Over time, sedentary participants showed signs of early liver injury. While whey protein is heavily used by athletes, many non-athletes consume it as well. Whey protein can be found in meal replacement shakes and other diet-related food products that promise weight loss or increased muscle mass through food alone. This becomes an issue because consumers are led to believe that whey is akin to a superfood, when in reality it could damage their liver over time.
Whey Protein and the Microbiome
While physical activity can increase the “good bacteria” in your gut, supplementing with whey protein can counteract those positive effects. A 2018 study that looked at athletes who specifically supplemented with whey protein found a decrease in the participant’s beneficial bacteria and an increase in the harmful bacteria. When the balance shifts and one’s microbiome contains too much “bad bacteria,” one can experience uncomfortable symptoms such as severe and chronic bloating, constipation, stomach pain, gas, and other gastrointestinal distress. Athlete or not, no one wants to contend with these awful feelings on a day-to-day basis.
Whey Protein and Acne
It’s not uncommon to see an adolescent bodybuilder with a face full of red, bulbous acne. Many young gym-goers fall into the whey protein mentality, and as a result, they exacerbate their teenage skin issues. Unfortunately for whey protein consumers, the breakouts often don’t stop after puberty. Researchers suspect that this correlation may be due to the fact that milk and milk products contain IGF-1, a growth-promoting hormone positively associated with “the increase of estrogen factors linked to the appearance of acne.” While whey protein does not contain IGF-1, the products that contain whey protein typically do. Even powdered protein supplements often contain milk powder or other derivatives. It’s not necessary to invest in expensive and skin-damaging treatments to cure severe cases of acne. For most, it’s as simple as putting down the milk.
Based on their findings, the authors of this systematic review concluded that the consumption of whey protein was most associated with negative side effects when taken in “high” dosages (40 grams or more) over an extended period of time. However, what constitutes as high is easily within the realm of typical for most athletes. One scoop of Muscle Milk protein powder contains 25 grams of whey protein. If an athlete’s routine is to put a generously rounded scoop of powder into their shaker bottle just once, they would be hovering at the limit. Do this before and after the workout, and take into consideration any whey-based bars or other dairy they consume throughout the day, and they’ve far exceeded the normal amount.
Whey protein is not needed to “get swole,” and it’s not worth risking the side effects. More research is needed, and until then we really don’t know the extent in which whey protein can harm our bodies. The truth is, it could be even worse than these initial outcomes. Those who consume whey protein supplements may not feel the effects now, but given the complications with liver and kidney function, they may fall victim to serious health issues later in life, and not even know it was connected to their whey-consuming, gym-going days.
*This article is reprinted with permission from Switch4Good.
Whey protein plays a vital role in muscle building, weight losing or any kind of fitness maintenance. The important thing is to know the right time and amount of taking whey protein.
Fitness enthusiasts often gets confused on the following areas:
- Prime time to consume whey protein.
- Can whey protein be consumed even without any kind of workout?
- Consumption of whey protein during intermittent fasting.
- Right number of scoops which can be consumed and is safe.
So, let us discuss all these questions that arise in people’s mind elaborately.
Fitness enthusiasts recommend consuming whey protein supplements 50-60 minutes after exercise. However research says that it doesn’t matter whether you take whey protein shakes before or after workout.
It completely depends on your fitness goals. Depending on your goals like losing weight, preserving muscle, building muscle etc, you can consume it at any time.
Let’s look at some individual goals and the right time to consume protein shake to achieve that goal.
- Weight gain :
During workouts, it is more important to gain more calories than burning out when you are in the journey of weight gain. To get extra healthy calories include your consumption of whey protein shakes in between meals so that you don’t lose appetite.
- Weight loss :
In this case you need to lose more calories and consume less. So you should not overeat.
If you are using protein shakes as a “meal replacement shake” you have to make sure it includes other nutrients as well.
- Muscle gain :
While it was said that protein shake should be consumed right after working out ( 30 to 2 hours after a workout) recent studies show that it can be consumed upto 24 hours of working out as our body takes a day to rebuild our muscles and intake that extra protein.
However, consuming whey protein shake rightly after the workout still provides the necessary amino acids.
These are few examples of when you should intake whey protein. It differs person to person according to their fitness goals.
Is it ok to drink whey protein without work out?
Protein contains calories. Excessive consumption can make losing weight more difficult.
Consumption of whey protein shake along with usual diet that too without working out can work in reverse.
A study in 2013, Whey Protein Intake With and Without Exercise on Visceral Fat have revealed some facts about consuming whey protein that you should know.
Increased dietary protein is a very effective strategy. Increased whey protein ingestion with and without exercise training helps in enhancing weight loss, body composition and subjective hunger in obese individuals.
The amount of protein intake needs to reach your muscles and body to work properly. Exercise ensures that. Exercise channelise whatever you are consuming in the right way and thus helps you to reach your goal. Otherwise, there is a high chance of you getting obese.
Can I use whey protein in INTERMITTENT FASTING?
Intermittent fasting allows you to eat 8 hours a day. Whey protein helps you in achieving your desired result during intermittent fasting diet if taken in regular amount.
Though Bates says, as protein shakes contain amino acids which causes insulin levels to spike and can break a fast.
It is absolutely up to you whether or not you want to consume whey protein during intermittent fasting. But if you are not a fan of whey protein till now let me assure you that whey protein does not harm or cause any side effects if taken during intermittent fasting.
Knowing when and how much to consume is the key. It is preferable if you can intake whey protein shake within you eating window and you are good to go.
NOTE: If you want to lose weight with the help of whey protein then read- How to lose weight fast with whey protein
How to use whey protein properly? How many scoops of whey protein a day is safe?
It is said that 1-2 scoops (around 25 – 50 grams) per day is fine. It is recommended and safe if you follow the serving instruction on the body of the container.
Also those who work out religiously they follow the instructions given by their trainer.
It differs from person to person how much one should consume to reach their goal.
Hope this write up directs you in the right way regarding the intake of whey protein powder.
HAPPY GAIN GUYS!
WRITER: PAYEL SADHYA
NOTE: If you have any query about whey protein powder or want a review of a whey brand or anything regarding WHEY, feel free to comment down below and we will write about it for you.