Whey Protein: When? How ? What dose?

Whey is the protein in reference powder in the world of sports nutrition. No more reputation associated with a very selective sporting sphere and a product considered doping by the general population: this milk protein was widely democratized. Without being a miracle product, the Whey Protein turns out to be a major help for a good number of athletes. In what cases to consume it? When to take it for more efficiency? Is there a dose to respect? How to prepare it? Let's go ! 

 

When to consume whey? 

What reasons can push you to consider consuming whey daily ? 

  • For a classic mass gain

During a mass gain, calorie intakes are seen upwards. Obviously, it is the carbohydrates that will especially accumulate on your plate, but the proteins keep a key role to increase muscle mass during this period!

 

  • During a muscular definition search

Are you in the period of “Muscle Dry”? In other words, are you looking to lose fat while defining your muscles? So, maintaining a good protein intake is necessary to avoid muscle melting. However, unless he consumes chicken from morning to night, are few "dry" proteins. Whey is a good solution to bring proteins by limiting carbohydrates.

  • If you cannot reach your daily protein quota

This category rarely affects non -sporting people. Indeed, without physical activity, food is largely enough to meet needs. Nevertheless, by practicing a sport like bodybuilding, these needs are revised upwards and can be more complicated to reach. For example, if you want to consume 2 g of protein per kilo of body weight and weigh 80 kilos, the 160 g of protein per day should be found somewhere! 


With a concentration of 70 g of protein per 100 g, Whey will facilitate the damage of your daily protein quota.


  • For a search for weight loss

As with muscle definition, Whey is a good solution to provide proteins while limiting the amount of carbohydrates. Thanks to its full power, it can therefore help people who want to lose weight to find satiety, while bringing the body an essential macronutrient and limiting muscle cast.

 

When of the day take your protein powder? 

Consume your powdered protein at exactly 1:32 in the morning or within 30 minutes after the session for more efficiency ? No, we forget the received ideas! The strict concept of the anabolic window is over, scientific studies contesting it. 


But is there still a better time of day than another to take its shaker? What are the advantages of everyone? 

 

  • Take your whey before or after training?

If your last meal is very far from your training session, it is possible to Consume your whey before the session. It could minimize muscle catabolism (muscles degradation) during effort. Nevertheless, if you take it just before, you could feel a feeling of heaviness and a discomfort that can negatively impact performance. 

Bloating before starting a big bodybuilding session is not the perfect scenario ... 


The ideal is generally to Take your shaker after the session. Indeed, if you do not have a meal planned in the hours that follow, a dose of Whey can quickly provide you with assimilable and facilitate recovery. 


  • Consume your whey in the morning or breakfast

When you wake up, your body comes out of a period of Fast several hours And your glycogen stocks are relatively low. If you feel the need to eat, or your goal is to increase your muscle mass, Integrate whey at breakfast is a solution. 


A breakfast must be complete and contain carbohydrates, lipids and ... protein. If you are not a follower of white cheese, chicken or eggs in the morning, a Shaker quickly consumed is ideal to avoid losing muscle mass and starting the day. 


Likewise, if your hunger shouts famine on the blows of 10am, it represents a Good morning snack. 


  • Take your whey in snack

Whey Shaker can also be taken in afternoon snack If you are a 4 p.m. snack keeper! This is all the more the case if your lunch is very far from your evening meal. 



  • Make a shaker in the evening or at bedtime

Whey is useful for quickly bring protein to the body. So it has little interest in being taken at bedtime, since it does not bring protein regularly throughout the night. In addition, if you have dined shortly before sleeping, an additional protein intake is not necessary either. 

 

Should we take whey on rest days? 

Can you take whey on rest days? YES. Is it compulsory? No. 

It is during the days of rest that your muscles are rebuilt and take in volume. And for that, they need amino acids found in proteins. By having food proteins available, recovery is faster. So do not neglect your plate on rest days, and keep a high protein quota! 


What whey dosage should you take per day? 

There is no predefined drive from Whey to be taken per day. It all depends on your goals and your weight/sex/age. ANSES Defines that a contribution up to 2.2 g of protein per kilo of body weight and per day is considered satisfactory. Depending on your needs, you can therefore adapt the Whey's dose you want to take, taking care to vary your protein sources. 


How to take your whey for better efficiency? 3 tips 

  • Do not prepare your Whey shaker in advance ! Like any dairy product, it may run very quickly and not be eating under penalty of making you sick. 
  • What to take your whey with? Use a liquid Fresh or at room temperature. Prefer water to milk to avoid too much heaviness. 
  • Put the water before the powder, And shake well to avoid lumps.
  • After the session, for better efficiency, take a Source of carbohydrates In parallel if your diet allows it. 

 

Should you associate your whey with food supplements? 

You can take your whey alone or accompanied by food supplements at the end of the session, such as a dose of BCAA or creatine. Know all the same that the Whey already contains BCAAs. It is therefore better to favor the taking of the BCAA during the session.