Saturday, May 04, 2013
When you take your whey protein can make all the difference
Contrary to what Consumer Reports would have you believe, supplementing with protein is not only safe but it’s extremely beneficial looking to build muscle and burn fat. Today, we will examine the importance of whey protein. This fast-digesting, muscle-building staple is vital to your efforts in the gym, but you have to observe dose and timing to get all its benefits.
Preworkout, the standard whey protein recommendation is roughly 20 grams, in most cases one scoop of powder mixed in water. This minimal dose helps to preserve muscle during your workout and help you get a jump start on the recovery process afterward. This dose should be taken a few minutes before your first set, but no earlier than 30 minutes preworkout.
Immediately after your workout, but no longer than 60 minutes after, you should take 40 grams of whey. More experienced trainers can take up to 60 grams, but 40 is plenty to maximize protein synthesis at a time when your muscles are craving the amino acids within the whey. And, the more efficient your body is at building muscle, the more efficient it becomes at burning calories, hence whey’s underplayed reputation as a fat-burner. If you miss this muscle-building window, the whey is less effective at rebuilding broken down fibers and is more likely to just fall into the league of ordinary calories.