Whey protein plays a vital role in muscle building, weight losing or any kind of fitness maintenance. The important thing is to know the right time and amount of taking whey protein.
Fitness enthusiasts often gets confused on the following areas:
- Prime time to consume whey protein.
- Can whey protein be consumed even without any kind of workout?
- Consumption of whey protein during intermittent fasting.
- Right number of scoops which can be consumed and is safe.
So, let us discuss all these questions that arise in people’s mind elaborately.
When should we take whey protein?
Fitness enthusiasts recommend consuming whey protein supplements 50-60 minutes after exercise. However research says that it doesn’t matter whether you take whey protein shakes before or after workout.
It completely depends on your fitness goals. Depending on your goals like losing weight, preserving muscle, building muscle etc, you can consume it at any time.
Let’s look at some individual goals and the right time to consume protein shake to achieve that goal.
- Weight gain :
During workouts, it is more important to gain more calories than burning out when you are in the journey of weight gain. To get extra healthy calories include your consumption of whey protein shakes in between meals so that you don’t lose appetite.
- Weight loss :
In this case you need to lose more calories and consume less. So you should not overeat.
If you are using protein shakes as a “meal replacement shake” you have to make sure it includes other nutrients as well.
- Muscle gain :
While it was said that protein shake should be consumed right after working out ( 30 to 2 hours after a workout) recent studies show that it can be consumed upto 24 hours of working out as our body takes a day to rebuild our muscles and intake that extra protein.
However, consuming whey protein shake rightly after the workout still provides the necessary amino acids.
These are few examples of when you should intake whey protein. It differs person to person according to their fitness goals.
Is it ok to drink whey protein without work out?
Protein contains calories. Excessive consumption can make losing weight more difficult.
Consumption of whey protein shake along with usual diet that too without working out can work in reverse.
A study in 2013, Whey Protein Intake With and Without Exercise on Visceral Fat have revealed some facts about consuming whey protein that you should know.
Increased dietary protein is a very effective strategy. Increased whey protein ingestion with and without exercise training helps in enhancing weight loss, body composition and subjective hunger in obese individuals.
The amount of protein intake needs to reach your muscles and body to work properly. Exercise ensures that. Exercise channelise whatever you are consuming in the right way and thus helps you to reach your goal. Otherwise, there is a high chance of you getting obese.
Can I use whey protein in INTERMITTENT FASTING?
Intermittent fasting allows you to eat 8 hours a day. Whey protein helps you in achieving your desired result during intermittent fasting diet if taken in regular amount.
Though Bates says, as protein shakes contain amino acids which causes insulin levels to spike and can break a fast.
It is absolutely up to you whether or not you want to consume whey protein during intermittent fasting. But if you are not a fan of whey protein till now let me assure you that whey protein does not harm or cause any side effects if taken during intermittent fasting.
Knowing when and how much to consume is the key. It is preferable if you can intake whey protein shake within you eating window and you are good to go.
NOTE: If you want to lose weight with the help of whey protein then read- How to lose weight fast with whey protein
How to use whey protein properly? How many scoops of whey protein a day is safe?
It is said that 1-2 scoops (around 25 – 50 grams) per day is fine. It is recommended and safe if you follow the serving instruction on the body of the container.
Also those who work out religiously they follow the instructions given by their trainer.
It differs from person to person how much one should consume to reach their goal.
Hope this write up directs you in the right way regarding the intake of whey protein powder.
HAPPY GAIN GUYS!
WRITER: PAYEL SADHYA
NOTE: If you have any query about whey protein powder or want a review of a whey brand or anything regarding WHEY, feel free to comment down below and we will write about it for you.