Here are 5 tips for taking Whey the right way. They are practical tips to get you started today and improve your supplementation results.Here are 5 tips for taking Whey the right way. They are practical tips to get you started today and improve your supplementation results.
So, here we go. Get comfortable and enjoy the reading!
Tip 1: Understand (for real) how Whey works
If you already train and want to enjoy the benefits of Whey – for muscle mass gain – a special consumption tip is to take it post-workout (30 minutes to 4 hours after training).
It works as an excellent protein replenisher. Write that down, repositor.
Since during exercise you have a significant loss in several nutrients and a burning of proteins and fats, Whey is an excellent replenisher. You gain lean mass, gain muscle, and lose saturated fat.
In other words, Whey doesn’t add anything, it helps your body replace what is already there with a healthier element (in this case, protein).
“But what if I don’t train, what do I do?”
Even for those who don’t have a workout routine, this food supplement is a good source of protein to meet the body’s needs. However, remember that your intake should be lower.
The best way to include Whey protein in your daily routine is to count on the important guidance of a nutritionist, who will be able to define the amount and type of Whey adequate to your needs.
After all, there are a variety of versions of this supplement.
So, the first tip is: think of Whey as a protein replacement.
What is the secret: Is Taking Whey on an empty stomach ideal? Let’s Explain
Tip 2: Combine Whey with heavy training
As we said, Whey protein is an essential component for building lean mass, just like all protein, but there is no point in consuming the supplement without stimulating the body’s muscle structure.
This, taking into account that you want to gain muscles or accelerate the results. So, we recommend that you combine Whey supplementation with a workout that really makes you sweat.
The ideal is to do fat-burning physical activities 3 to 4 times a week. A good suggestion for exercise duration should be between 30 to 60 minutes.
If you do this, the results will appear quickly.
Tip 3: Understand how Whey works at different times
In order of importance, these are the best times to take Whey Protein:
- Right after training: this is the time when the muscle is eager for nutrients, and can even be compared to a sponge that absorbs everything. Taking Whey up to 30 minutes after the end of the activity ensures the amino acids and carbohydrates that the cells need to form new proteins and regenerate muscle tissue.
- Before going to bed: Considering a night’s sleep of approximately 7/8 hours, we have that your muscles will remain practically one third of the day without receiving any type of external nutrient, causing catabolism (loss of muscles). To prevent this from happening, taking a shake with Whey protein shortly before going to bed can be a great option to ensure a constant flow of amino acids to muscle tissue.
- Waking up: As we just mentioned above, when you get up you’ll be coming from a several-hour fast, and at this moment your body will be more than ever in need of nutrients to continue protein synthesis. In this case, it helps to reduce hunger at the beginning of the day.
- 30 to 45 minutes before training: Even if you’ve had a meal a few hours before going to the gym, having a Whey shake before training can help you minimize catabolism due to the action of cortisol released during intense workouts.
Day 4: Learn about the other functions of Whey Protein
Whey as a glycogen replacement.
Another function of Whey is to make sure that your body doesn’t resort to its own muscles for energy when glycogen stores have been depleted.
Taking Whey protein right after training is considered the most beneficial time in this regard, because this is when the “anabolic window” occurs, the perfect time for your body to take advantage of the nutrients.
According to a 2002 study published in the journal Current Sports Medicine Reports, it is recommended to take a protein supplement 15 to 60 minutes after the end of strength training.
So, if you followed tip 2 and combined Whey with heavy workouts, follow that tip as well and take Whey as soon as your workout is over. Using its glycogen-replenishing feature.
Tip 5: Take the right Whey for your needs
Understand exactly what the 3 types of Whey are and what they are used for.
Whey Protein Isolate
The purest. It has a higher percentage of protein – from 90 to 95% – and a lower percentage of other elements, and is therefore more suitable for athletes and people who have carbohydrate restriction in their diet.
This is the purest Whey there is. Indicated for high performance athletes because of its high absorption.
Whey Protein Concentrate
It is the best known and most consumed version of Whey in the market. Its protein concentration, however, is usually lower (ranging from 25 to 85%), and it has a higher amount of other nutrients, such as lactose (4 to 8%), fats, and minerals.
This is a Whey with a great cost/benefit ratio. Fast absorption, excellent for building muscle, and perfect for everyone, those who have been training for a while and those who are just starting out.
Hydrolyzed Whey Protein
This is the most processed version of Whey, and more expensive than the others. What differentiates it from the others is precisely the presence of more steps in its production, which make it “pre-digested”, facilitating its absorption by the body. For having a more complex production, it is also the most expensive. It does not contain lactose and is the fastest digestible protein.
This Whey is excellent and presented in countless forms, however, because it is a very fast absorbing Whey, it is indicated for people who have an intense training flow.
In other words, if your training is light/moderate, or if you don’t train every day of the week, prefer the Whey concentrate.
There you go, now you know all about Whey and how to take it correctly.
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