Yes Whey! Here’s How To Get The Most Out Of Whey Protein
Whey Protein is one of the most popular supplements in the market for a good number of reasons:
- It is a versatile type of protein
- Provides a convenient source of protein
- Fortified with vitamins, minerals and essential amino acids
- Low amount of carbohydrates and fat
- Cost efficient; one scoop is cheaper than buying 8 eggs
- High Protein Efficiency Rating (PER) = High Protein Quality
Used properly, whey protein can help you reach your health and fitness goals.
Here are 3 of the best ways to maximise the benefits of whey protein…
1. Take Whey Protein First Thing In The Morning
After a 6 to 8 hour fast, your body is deprived of protein. Ideally, you should take protein every 3 to 4 hours.
By taking whey protein first thing in the morning on an empty stomach, all the protein, essential amino acids, vitamins and minerals will be absorbed by the body right away.
This will shut down any chance of the body using up its remaining protein stores as energy.
2. Take Whey Protein With Simple Carbohydrates Right After Exercise
When you eat a simple carbohydrate, the pancreas will secrete insulin which will drive the carbohydrate into muscle tissue so it will be converted into glycogen.
Glycogen is a source of energy which becomes depleted after exercise.
By drinking whey protein with a simple carbohydrate after exercise, the insulin will drive the carbohydrate together with the protein into your muscle much faster.
This is called the “insulin spike” and it will enhance the recovery time of your muscles.
Best sources of simple carbohydrates are 2 over-ripe bananas, 2 slices of pineapple or 1 tablespoon of glucose powder.
3. Take Whey Protein With A Healthy Source Of Fat Before Bedtime
In order to ensure your body’s protein stores are protected during sleep, many drink Casein Protein which is a slow acting source of protein.
A scoop of Casein Protein will release amino acids throughout a 7 hour period.
But Casein Protein is more expensive. You can somehow replicate the effect simply by taking whey protein with 1 tablespoon of natural peanut butter and 1 tablespoon of ground flaxseed.
The fat in natural peanut butter and ground flaxseed is healthy and will slow down the release of amino acids from whey for up to 3 to 4 hours at night.
These are the 3 best ways to maximise the benefits of whey protein.
Follow them and you may see great improvements in your health and fitness program.