Whey protein is a protein supplement that’s beloved by casual and professional athletes alike because of just how adaptable and versatile it can be. But don’t start adding it to your shakes willy-nilly! If you want the benefits you’re looking for, getting the correct dosage is key, as is knowing when to take whey protein powder. Find out all you need to know about consuming whey protein below!
Whey protein is a true blue classic for mixing up protein shakes. It’s a source of quickly available nutrients for your body as it’s available so fast for digestion. That means it’s perfect to take whey protein for a post-workout shake. Why? We’ll show you:
Ideal for strength and endurance athletes
Support for keeping and increasing muscle mass long-term
Though whey protein powder is most frequently recommended for bodybuilding, it can also be a boon for weight loss. Eating more protein ensures that you always have the nutrients you need to build muscle or maintain it, even if you’re cutting calories elsewhere.
The correct amount of whey protein to consume will be the same no matter your goal, whether it’s muscle growth or weight loss. In general, 30g is the ideal dosage, because the muscles need about 20 to 30 grams of protein per meal to be properly stimulated. Consuming more than that in one shot simply won’t give you anything other than extra calories.
The recommended daily allowance of protein varies from person to person because of factors like weight, height, and level of activity. Registered dietitians recommend consuming around 0.7g per kilogram of body weight to satisfy your individual needs whether you work out regularly or not. On the other hand, athletes may need to consume more to keep up with their heavier workout schedule – up to 1.7g per kg of body weight. For a 75-kilogram man, this equals about 127.5 g of protein per day.
A daily protein intake of approximately 0.7 grams per kilogram of body weight is recommended.
Protein can be found in many types of food, particularly in animal products. If you’re vegetarian or vegan, it can be harder to cover your protein needs through nutrition alone. Supplementing by taking whey protein is a great way to ensure your needs are always met.
If you’re worried about overdosing on protein, don’t be. What’s known as protein intoxication should only be of concern to those who are predisposed to it. However, that’s not a free pass to go all-out on protein. Avoid eating more than 3g of protein per kg of weight to prevent unwanted stomachaches, bloating, and skin disorders. It’s also important to increase your fluid intake when you consume protein more often, as your kidneys have to work harder to break down protein.
The best time: when to take whey protein
A lot of people love this supplement option because of how quickly it’s absorbed by the body.
People who are trying to gain strength or build muscle can consume a 30g whey protein shake two to three times a day. But the best time to take whey protein can be different from person to person. For some, it may make the most sense to drink it in the morning right when you wake up, because it’s an easy way to fuel up if you don’t have much of an appetite first thing in the morning. Others may like taking whey protein post workout, when a quick energy boost is exactly what their tired muscles need.
Whey protein helps maintain a high level of essential amino acids, which protect the muscle proteins from being used for recovery – ideal for every type of athlete!
What makes foodspring® Whey Protein special?
foodspring® Whey Protein is produced using grass-fed dairy.
foodspring® Whey Protein is sweetened with steviol glycoside.
Many other whey proteins come from mass farmed milk and may contain residue.
Many other whey proteins are sweetened with chemical sweeteners such as aspartame.
In general, you should keep your protein consumption to 0.7g per kg of bodyweight (and up to 1.7g if you’re very physically active). The amount of whey consumed can be adapted during phases of heavy muscle building and combined with eating habits during the muscle recovery process to reach certain goals. For example, many bodybuilders will focus on muscle growth through whey protein supplementation before competitions.
But whey protein is an excellent option whether you work out often or not. If you’re cutting calories, supplementing with whey can be a great way to ensure you don’t lose muscle mass.
The different forms of whey protein
Like a lot of protein supplements, most whey protein is sold in a powdered form that’s meant to be mixed into a liquid. All you need is a spoon and a shaker or a blender. Whey Protein tastes just as great in milk as it does in water. Or try adding to coconut water, fruit juice, or smoothies!
Contrary to popular belief, combining milk with whey protein won’t have any adverse side effects. A lot of people think that the slow-digesting casein protein in milk eliminates the fast acting effects of whey. If this is true, which there is little evidence to suggest, its effect is negligible.
Whey protein also frequently appears in pre-made shakes and is often paired with nutrients like BCAAs (branched chain amino acids), vitamins, and short chain carbohydrates like dextrose.
In addition to the classic use as an instant post-workout protein shake, whey protein can also be added to just about anything to boost its protein content, from yogurt to cottage cheese. It can even partially replace high-carb ingredients like flour or sugar for baking. Whey, together with muesli or oat flakes, makes a delicious porridge for a protein-rich start to the day.
Have we stoked your appetite? Have a look at the wealth of things you can make with whey protein in any of our Fitness Recipes!
Tips and advice on whey consumption
Nowadays, there are so many different whey protein powders to choose from, and the prices vary as much as the quality. In general, look for an option that has at least 75% protein and less than 5% sugar.
It’s also worth finding a brand that uses milk from pasture-raised cows. This milk has the ideal fatty acid profile for your muscles, and is rich in vitamins. It’s even better if it also uses steviol glycoside instead of artificial sweeteners like aspartame or acesulfame k.
Our tip: If you want to reexamine your relationship with fitness and food, use our Body Check to help you get started. You’ll be able to calculate your BMI, and get personalized nutrition and workout advice for whatever your goal may be.
We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.