How to Use Whey Protein
Whey protein can be mixed with any liquid. Top performing athletes typically mix whey protein with pure water, as this promotes easy digestion and quicker absorption.
Whey protein can be taken at the following times of the day
Post (after) Workout- 30-50 grams
Optimally, drink with 30-100 grams of carbohydrates. Also add 5-10 grams of glutamine and 3-5 grams of creatine for enhanced recovery from workouts. Again, do not mix with milk as this will slow digestion.
Bedtime – 25-40 grams
During sleep, your body is in recovery and growth mode. Consuming protein before bed prevents the fasting period when we sleep (8 hours without food). If you want to gain muscle or increase athletic performance, you never want to fast. Whey protein is an excellent source of protein before bed. However, there are other effective time-release protein supplements that will continually feed your hungry muscles all night.
If whey is all you have, you can mix it with a fibre or a healthy fat to slow digestion. This will provide your body with a denser pool of protein that will fuel muscle regeneration and growth all night while you sleep. For example, milk or cottage cheese.
Morning – 30-50 grams
Upon waking, your stomach will be empty and your muscles will be hungry. Immediately consume protein in the morning to keep your body fueled for the day or at least until lunch. Like many people, you don’t have time in the morning to make a hearty egg breakfast, so just have a whey shake with whatever else you normally eat.
(Optional) Mid-Sleep – 20-30 grams
This dosage is for those who really want to amp up their game, it is typically taken at around 3-4am. This method will keep your body in a consistent phase of anabolic recovery. This is optional, but if you happen to be wake up in the middle of the night anyway, you could benefit from this dosage. If you have pre-made shakes waiting to go in the fridge, your in good shape.
Summery of Athletic Benefits
- Boosts Muscle Growth
- Boosts Strength and Endurance
- Boosts Fat Loss (in combination with a good diet)
- Faster Recovery Between Workouts
- Fortification of Immune System
- Appetite Control
Complimentary Supplements
- Glutamine
- Creatine
- Sustained-Released Protein Powder (before bed time-release supplments)
- Digestive Enzynes (For maximum absorption)
- Multi-Vitamin/Multi-Mineral & Flax Oil
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4 Health Benefits (With Sources)
1. Reduces the Risk of Certain Diseases
Whey protein is an excellent source of amino acids, and its effect on reducing the risks of diseases such as heart disease, cancer, and diabetes is the focus of ongoing research. (Source)
2. Whey Contains Branched-Chain Amino Acids (BCAAs)
Your body uses BCAAs to stimulate protein synthesis. The amino acid leucine plays a critical role in the initialization of protein synthesis. In laymen terms, it assists in processing and delivering usable protein molecules to the areas that need it. If you obtain a BCAA concentrated extract and consume leucine in high amounts, it may speed recovery and your body will better adapt to the stresses you put on it (exercises). (Source)
3. Whey Protein Increases Cellular Glutathione Levels
Glutathione is an antioxidant that defends the body against free radical damage and some toxins. Overall, studies have suggested that whey milk proteins may reduce the general risk of many cancers. (Source)
4. Whey Protein Inhibits Aflatoxin
Aflatoxin is an extremely strong carcinogen, and a major cause of mitochondria damage. Whey protein has been shown to prevent Aflatoxin from causing damage to your body. (Source)
