We bring you 5 tips to take Whey correctly. They are practical tips for starting today and improving the results of your supplementation.
Tip 1: Understand how Whey works
If you already train and want to enjoy the benefits of Whey for increasing muscle mass- special advice for consumption is to take it after training (between 30 minutes and 4 hours after training).
It works as an excellent protein replenisher. Write that down, repository.
Since there is a significant loss of various nutrients and a burning of protein and fat during exercise, Whey is an excellent repository. Lean mass is gained, muscle is gained, and saturated fat is lost.
In other words, Whey doesn’t add anything; it helps your body replace what’s already there with a healthier element (in this case, protein).
“But if I don’t train, what do I do?”
Even for those who do not have a training routine, this food supplement is a good source of protein to meet the body’s needs. However, remember that your consumption should be less.
The best way to include whey protein in your daily routine is to have the important guidance of a nutritionist, who will be able to define the amount and type of Whey appropriate to your needs.
After all, there are a variety of versions of this supplement.
So the first piece of advice is: think of Whey as a substitute for protein.
Tip 2 – Combine whey with heavy training
As we have said, whey protein is essential for forming a lean mass, like all proteins, but it does not make sense to consume the supplement without stimulating the body’s muscular structure.
This considers that you want to gain muscle or accelerate the results. Therefore, we recommend combining whey supplementation with a workout that gets you sweating.
The idea is to practice physical activities focused on burning fat 3 to 4 times a week. A good suggestion for the exercise duration should be between 30 and 60 minutes.
If you do, 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, the muscle is hungry 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 guarantees the amino acids and carbohydrates that the cells need to form new proteins and regenerate muscle tissue.
Before going to bed: Considering a night of sleep of approximately 7/8 hours, your muscles will spend practically a third of the day without receiving any external nutrients, causing catabolism (muscle loss). To prevent this from happening, drinking a whey protein shake shortly before bed can be a great option to ensure a steady flow of amino acids to muscle tissue.
Wake up: As we just mentioned, when you wake up, you will be coming off a several-hour fast, at which point your body will be more than ever in need of nutrients to continue protein synthesis. In this case, it helps reduce hunger at the beginning of the day.
30 to 45 minutes before training: Even if you have eaten 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 training.
Related Article: Protein Powder – Which one to choose? Is it essential in the diet?
Tip 4: Learn about the other functions of whey protein
Whey is a substitute for glycogen.
Another function of Whey is ensuring that your body does not turn to its muscles for energy when glycogen stores have been depleted.
Taking whey protein right after training is considered the most valuable time 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, taking a protein supplement between 15 and 60 minutes is recommended after finishing strength training.
So if you followed tip 2 and combined Whey with intense workouts, follow that tip and take Whey as soon as you finish your workout. Using its glycogen replenishment function.
Tip 5: Take the right serum for your needs
Understand exactly what the 3 types of Whey are and what they are for.
Whey Protein Isolate
The purest. It has a higher percentage of protein -from 90 to 95%- and a lower percentage of other elements, making it more suitable for athletes and people who have restricted carbohydrates in their diet.
This is the purest Whey out there. Recommended for high-performance athletes due to its high absorption.
whey protein concentrate
It is the most popular and consumed version of Whey on the market. However, its protein concentration is usually lower (between 25 and 85%), with a greater amount of other nutrients, such as lactose (between 4 and 8%), fats, and minerals.
It is a serum with a great cost/benefit ratio. Quickly absorbed, excellent for building muscles, and perfect for everyone, both those who have been training for a long time and those who are just starting out.
hydrolyzed whey protein
It is the most processed version of buttermilk 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. Because it is more complex to produce, it is also the most expensive. It does not contain lactose and is the fastest-digesting protein.
This Scitec Whey Protein is excellent and comes in many forms; however, as it is a very fast-absorbing Whey, it is indicated for people who have a flow of intense workouts.
That is, if your training is light/moderate, or if you don’t train every day of the week, go for whey concentrate.
Table of Contents
