Whey protein is a popular supplement among athletes and fitness enthusiasts, as it has been scientifically proven to be an effective way to increase muscle growth. It is best to consume whey protein as soon as possible after a workout, as muscle protein synthesis is typically maximized in the post-workout period. Generally, you have up to two hours (the “anabolic window”) to consume a meal with protein and carbohydrates. Drinking a whey protein shake is an easy way to get the necessary amount of protein every day. It tastes great with both water and milk.
Depending on your activity level, you should adjust your protein intake accordingly. Hydrolyzed whey products are those that have undergone additional processing, essentially breaking down protein into groups of amino acids that are faster to digest. Protein supplements, especially whey protein powder that can be mixed with water, bars, and pre-made shakes, are incredibly convenient and a great option for anyone who is “on the go” and can't turn to whole-food protein sources after training. Not all whey proteins are the same; in fact, you'll likely feel overwhelmed by all the options available if you take a walk down the aisle at your local nutrition store. Whey protein isolate is further processed to remove additional lactose and fat, providing a product that normally contains 90% or more protein.
Whey protein concentrate contains more fat and lactose, and less total protein (which ranges from 70 to 85% of the product) than isolates. The longer you wait to consume whey protein after training, the less benefit you'll get from your supplementation efforts. Drinking a whey protein shake after training will give you more energy and help prevent muscle breakdown. Whey protein is available in several forms (concentrated, isolated and hydrolyzed), which vary in their level of processing. When you use whey protein depends on your goals, but making whey protein a regular part of your habit can show a wide variety of benefits. Brandon Mentone, strength and fitness coach and sports nutritionist, explains it this way: “Whey has the highest bioavailability of all protein analogs, making it the most powerful and fastest agent to use after training.
Whey protein is a nutritious form of protein that has been isolated from whey and fat removed. The good news is that the enormous popularity of whey protein means that it's been studied extensively, so there are fewer questions about when to take whey protein. To increase your intake even more, try mixing whey protein with milk, ice cubes and fruit to create a shake. While the rest of your diet and exercise routine are also important, whey protein has the power to help you gain lean mass, retain muscle mass by reducing calories, increase recovery time before your next workout and improve training performance. The isolated form of whey protein generally costs more than the concentrated form of whey protein, and is also considered a “safer supplement” for those who are lactose intolerant.
