You may find people at the gym who tremble with a whey protein shake before, during or after exercise, but when is the best time to consume a whey protein shake? While the benefits are clear, how long you take in your whey protein depends on your goals and routine. Read on to find out how whey works for you.
What Is Whey Protein Powder?
Whey protein powder is derived from the liquid part of milk, often separated from whole milk during cheese making. The whey liquid contains about 20% of the protein in cow’s milk. Whey protein is available in several forms (concentrate, isolate and hydrolyzate), which differ in its processing levels. The most common type on the market is whey concentrate.
When Should We Take Whey Protein Shake?
The best time to take whey protein shakes depends on your goals and workout schedule. Here are some common reasons why people use whey protein:
- To replace a high-protein diet while trying to reduce calorie intake for weight loss.
- Adding More Protein and Calories to Gain Mass
- For muscle recovery
- Improve performance
You can try to achieve several of these goals at once. We’ll find the best time to get your hydration based on your fitness and physical goals.
When Should We Take Whey Protein Shake For Weight Loss?
Some people have facilitated weight loss by using whey as a substitute – unlike trying to count several different foods, knowing the shake has several calorie limits.
If you choose to use a whey protein shake as part of a “dietary shake,” you want to make sure it contains other nutrients (a balance of healthy fats and carbohydrates), and that’s the goal of the meal. This is one way to incorporate whey protein into people trying to lose weight. By making a smoothie with some whey protein, fruit and nut butter, you can create a calorie-controlled shake that will help maintain muscle mass and keep you full and satisfied. You can mix whey protein with oatmeal for a more exciting breakfast or even experiment by using it in your baking.
When Should We Take Whey Protein Shake For Gain Muscle Mass?
To gain mass, you need to get more calories into your body than burn during your workout. Some people use whey protein to get extra healthy calories throughout the day – so timing isn’t as important for results. If you want to use whey protein (extra calories and protein) for this purpose, it’s best to finish your whey shakes between meals not to spoil your appetite with other foods.
When Should We Take Whey Protein Shake For Muscle Recovery?
Although it was previously thought that your whey supplement should be taken immediately (within 30 minutes or 2 hours after a workout), research has shown that increasing your protein intake up to 24 hours after exercise.
It can take a whole day for our muscles to regenerate and benefit from the extra protein. Taking your shake immediately before and after your workout gives your body the building blocks (amino acids) it needs to muscle recover and prepare for your next training.
When Should We Take Whey Protein Shake For Improve Performance?
Intense exercise requires more dietary protein, which is available for muscle rebuilding and growth. Think of your muscle as a layer of building blocks built up by intense exercise and as additional blocks that can strengthen them as you build towers. Research shows that adding more protein such as whey and proper training can increase mass, strength, and the rate of our muscle rebuilding (muscle protein synthesis).
A whey protein shake is a powerful supplement that can help experienced athletes and less active people in various ways. At the same time, the rest of your diet and exercise are essential.
Whey protein has the potential to help you gain lean mass, maintain muscle mass while increasing your recovery time before your next workout, reducing calories and improve workout performance. Whey protein, a regular part of your daily routine, can bring a variety of benefits.