Whey protein supplements are some of the best and most famous supplements on this planet. People who consume whey protein include different reasons for their intake, like building muscles, losing weight, or enhancing their overall wellness and health. However, most people wonder about the perfect time to consume them. Well, this article will guide you on the best time to drink this protein according to the health goals.
What is Whey Protein?
When it comes to the question of essential nutrients, proteins always sit at the top. It plays many roles in the body. Since protein is a high-energy source, it can help repair the damaged tissues, is exceptionally important for growth, and plays a vital role in disease prevention. Whey protein is a part of the amino acid family and is a dairy-based protein form. It consists of all the vital amino acids and gets quickly absorbed by the body.
Whey protein powders are the best and useful ways to enhance your protein intake when you are always on the go. They are portable, convenient, and come in different flavors. To take these powders, you have to mix them with water or milk and consume them. Many popular brands also deal with ready-to-use protein drinks.
Whey is the by-product of the cheese manufacturing process by curdling and straining the liquid leftover milk. It is used in powder form and is one of the most nutritious products in the sports world due to its effectiveness, cost, and availability. Once when you consume the whey, it gets rapidly absorbed and digested by the digestive system. After that, it then enters into the bloodstream and then the muscles. It is very beneficial after a workout when you require initiating the recovery process. Whey comes in four different forms, all of which are present in the BCAAs (Branched Chain Amino Acids). It is one of the most vital elements in repairing and rebuilding the muscular damage caused by working it out.
Different Types of Whey Protein
Not all types of whey protein contain the same benefit and are similar. You will be overwhelmed to know the different options available before walking down the local store aisle before purchasing a whey protein bottle.
Whey Protein Isolate
Whey protein Isolate goes through different processing for removing the fat and lactose, finally delivering a product that will contain 90% of protein or more. The isolate whey form protein is more expensive than the concentrated form. It is safe to use a supplement for those who are intolerant or allergic to lactose.
Hydrolyzed Whey Protein
Hydrolyzed whey products go through additional processing methods, essentially breaking down the protein into amino acid groups faster to digest theoretically. According to the research, this might not be true. Thus spending enormous money on a hydrolyzed product when there are much more effective and less costly alternatives does not make any sense.
Any whey protein product from the functional point of view should be capable of putting your body into the positive state of the nitrogen balance. It is one of the most advantageous stages for hypertrophy and muscle recovery as long as you can consume protein supplements correctly.
What is the Ideal time For Taking Whey Protein?
People often get confused about the time to consume whey protein powders. Well, time is dependent on the type of fitness and health goals. If you want to intake it at a specific time during the entire day, it should be based on whether you want to burn fat, preserve or build muscles. That is why we have described the best time to take whey protein according to your particular goals.
Protein is one of the most essential and vital nutrients for fat loss. Eating a high protein diet might assist in raising the metabolism and decreasing the appetite. Whey protein helps to reduce your hunger by decreasing the hunger hormone levels ghrelin. On the other hand, it enhances the production of appetite-reducing hormones like peptide YY, Cholecystokinin (CCK), and glucagon-like peptide 1. It means while consuming a whey protein enriched snack between any meals will lead to eating much fewer calories in a day.
It is seen, according to a study, that people who consume high protein yogurt snacks in the afternoon eat 100 calories less during dinner. It is not the case for those who eat chocolates and crackers as a snack in the afternoon. To reap the highest advantages of a fat burner, target to eat protein-enriched foods during the entire day.
Whey protein is vital for creating muscles. To produce strength and muscle, you require to intake more protein than your body will naturally break down during weight lifting or resistance training. But the best time to intake whey protein is still a controversial topic. Fitness experts will recommend you take the whey protein powder 15 to 60 minutes after workout sessions. This time frame is called the anabolic window and is one of the ideal times for getting the highest nutrient amount from the protein.
According to the International Society of Sports Nutrition, protein consumption after two hours of workout is perfect for creating muscle mass. For an average person, resistance exercise and sufficient protein intake amount are much more significant than the timing of consumption. People working out in a fasting state like before breakfast might get benefit from consuming protein after the exercise.
Prevention of loss of muscles
Maintenance of muscle mass is especially significant when you grow with age. According to research, it is seen that people lose nearly 3 to 8% of their muscle mass every ten years after the age of 30. Losing muscles is directly related to the higher fracture risks and a thus shorter lifespan.
Scientists recommend spreading whey protein evenly throughout the day to stop the loss of muscles with age. It means intake of 25 to 30 grams of whey protein for each meal. Most Americans consume three times more protein amount at dinner than at breakfast.
Recovery and Exercise Performance
Athletes are often in a state of confusion if they should intake whey protein for recovery and performance. For the endurance workout sessions, combining whey protein with the source of the carbs after and during the exercise might enhance recovery and performance and reduce any soreness. For resistance workout training, whey protein can assist in enhancing both recovery and performance, whether you consume it without or with carbohydrates.
Who should consume the Whey Protein?
Whey protein is quite popular, affordable, and highly bioavailable; it is an enormous alternative for most active individuals who are looking for a way to enhance protein consumption. It is easier for people to consume enough 0.8 grams of protein for every kilogram of body weight, according to the Recommended Daily Allowance (RDA).
RDA is dependent on the sedentary individual protein requirements and not on the preference of anyone who is growing, trying to create muscle mass, active, or recovering from the injury. Most of the studies indicate that under certain situations, protein intake might vary from 1.2 to 1.6 grams of each kilogram of body weight is perfect. It is possible to consume this protein level from food sources, but not always convenient.
Anyone who has ever tried to do a workout right before putting their children to bed or running into a meeting, it is not always possible for them to sit down for a protein-rich meal right after the workout sessions. Since the protein consumption timing after a workout is significant to recovery and hypertrophy, it is convenient and easy to consume.
You can mix any protein supplements like whey protein powders with bars, pre-made shakes, milk, and water, making it incredibly convenient. It is an ideal alternative for anyone who is always on the go and is unable to turn to the whole food source of protein after the workout session.
The Necessity of Whey Protein
If you are under any type of exercise program, like cardio, endurance training, or weights, you might benefit from more protein than the UK Government’s current recommendation of 55 grams per day. Whey protein offers an easy and quick way to enhance the daily intake, especially since no one intends to cook or eat a complete meal after a tiring training session.
But it is significant to remember that the supplements come with a design to fulfill the nutritional gaps of a varied and complete diet. Getting most of the daily dietary protein requirements from white and red meat, eggs and fish is the way to go. You also have to consume essential minerals, vitamins, and other vital nutrients for maintaining optimal health.
Is it Good to Consume Whey Protein right before bed?
Elderly people, as well as those who are looking to create muscle, enhance their strength, and improve exercise recovery, and performance can get an advantage by taking whey protein right before going to bed. According to a review by scientists, whey protein consumption before bed is an efficient strategy for promoting muscle building and helps them to adapt to exercise.
It is because protein consumed before bed is efficiently absorbed and digested, enhancing the protein availability to muscle recovery throughout the night. It is recommended to consume at least 40 grams of protein before bed to maximize adaptation and muscle growth throughout the night.
Is it Bad to consume too Much Whey Protein?
There is a common myth that too much whey protein consumption is harmful to health. Some belief over intake might damage the liver and kidneys and can result in osteoporosis. It is a condition that people develop due to porous and hollow bones. However, these concerns are overblown by the experts and do not include any evidence. However, more studies indicate that whey protein consumption comes with no harmful risk.
Whey protein is one of the most versatile and incredible nutrient sources. Intake of sufficient whey protein can accelerate burn fat, preserve and build muscle and enhance training performance. Taking this protein form at the correct time will further assist you in achieving the goals.
Whether you want to gain muscle sustainably, lose weight, or do both—Mirganshi is the person you reach out to! She has a B.Sc in Nutrition and Dietetics from Lovely Professional University (LPU) and certification from Gold’s Gym Fitness Institute (GGFI). She grew up and completed her schooling in Jaipur, Rajasthan back in the early 2000s. Currently, she helps hundreds of individuals in correcting their diets, lifestyle habits, and physical health.
She currently lives with her husband in Navi Mumbai, and they have been happily married since 2017. She is also a fitness freak herself and has completed several marathons like TATA Mumbai Marathon, Pinkathon, and more! In her free time, she likes to listen to music while writing her journal. Discipline is her best friend, and she ensures to impart this virtue in her clientele as well.
Due to her impeccable grip on body nutrition and well-being, Mirganshi understands precisely what is right for your body and recommends/reviews products she only truly has faith in. Mirganshi is also a champion for mental health advocacy and understands how keeping your brain fit and mind sane is an essential part of well-being.