Having a solid whey protein on hand at all times is probably the most rudimentary and basic necessity of any athlete or gym goer.
While some people think that whey protein is a supplement only reserved for the jacked up meatheads, they couldn’t be more wrong.
Whey is beneficial in ANYBODY’S diet and training regimen.
First off, comparing it to other protein powders, whey is far better at stimulating muscle protein synthesis than its competitors soy and casein.
The digestion rate of whey is very fast, and because of this, it makes it very ideal for muscular recovery. After you break down the muscle via strenuous resistance training, the absolute first thing you want to do is start the muscle recovery process, and that is why it is important you get a protein source in your body digested as fast as possible. The quicker you start the protein synthesis process post-workout the better.
After you ingest whey, its amino acids break down extremely quick and are absorbed into the bloodstream. No other protein source is comparable to whey in this regard, hence why it is always recommended to have a whey shake after each weightlifting session.
In addition, whey protein specifically has a high leucine content. Leucine is a branched-chain amino acid (BCAA) that is responsible for initiating muscle protein synthesis. Having a sufficient serving of leucine after each workout is commonly overlooked and is very important for starting the muscle rebuild/hypertrophy process. It is easily the most important amino acid when it comes to muscle building.
Here is just one (of many) studies that shows how blatantly effective whey protein is:
“Researchers at Baylor University in Waco, Texas, took 19 men performing resistance training over a 10-week period and gave some of them 14 grams of whey and casein protein along with 6 grams of free amino acids, while giving the rest a 20-gram placebo. Those who consumed the whey had greater increases in fat-free mass and muscle strength.”
Whey has proven time and time again to be one of the most superior protein sources, and in particular instances it shines above all others as the undisputed best protein source for recovery.
When Is The Best Time To Drink Whey Protein?
The two most important times to drink whey are right when you wake up, and post-workout. At these times in particular, your body is depleted of glycogen and is prone to muscle catabolism if you don’t fuel it with quality nutrients for recovery ASAP.
Because whey protein is such a fast digesting protein, it is ideal for these two times in particular because it provides the body with a fast influx of amino acids that will rush to the muscle tissue to off-set muscle catabolism, and promote muscle growth.
While I am an advocate of whole-food protein sources, they simply don’t digest fast enough to be as optimal as whey is during a critical time of catabolism like upon waking and post-workout. You need something that you can eat quickly, and will digest very rapidly and immediately start tackling muscle protein breakdown. Whey is the best protein choice for this.
How Much Whey Should I Take?
Obviously how much protein your whey shakes will contain will be dependent on your diet, and your protein and calorie requirements for the day in particular. Typically though, 2 scoops of whey upon waking and 2 more scoops post-workout will suffice and provide 99.9% of individuals with enough protein they need to maximize muscle gain potential during those two specific crucial periods of time.
No matter whether you are bulking, cutting, training for a marathon, training to climb a mountain, whatever. Whey protein can help and it is arguably the one supplement you should ALWAYS have on hand and spend your money on.
PS – If you have any questions regarding our products or diet and training in general I urge you to leave a comment below and I will get back to you!