How to Take Whey Protein Powder
People who exercise regularly or have low dietary protein intake sometimes choose to supplement their diets with whey protein. Whey protein is easily digested and contains branched-chain amino acids, which are necessary for building and maintaining muscle mass, so it is a favorite among body builders.
Whey protein supplements almost always take the form of flavored protein powders, which can be mixed with milk or water to create a balanced nutrition shake. To ensure proper results, it is best to follow professional guidelines for taking whey protein powder.
Things You'll Need
- Flavored whey protein powder
- Blender Bottle or electric blender
- Water, milk or milk substitute
Instructions
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Select a powder that meets your specific nutritional needs. Some protein powders contain creatine, nitric oxide boosters or caffeine for exercise enhancement, while others are enhanced with iron, vitamins and minerals for meal replacement.
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Choose the liquid base for mixing your protein powder. Whole milk is recommended for rapid weight gain, while water and soy milk are good choices for lean muscle building.
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Determine when you will drink your protein shake. Take protein powder in the morning as a breakfast replacement, one hour before exercise for muscle building, after exercise as a pick-me-up or right before bed for weight gain.
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Place the liquid in your blender or blender-bottle before adding the powder. This will prevent powder from sticking to the bottom, and will make it more evenly distributed throughout the shake.
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If you consistently have lumps in your blended shake, try adding protein powder to the liquid an ounce at a time and blending it thoroughly before adding more. Lumps are much more likely to occur if the shake is mixed using a spoon.
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For optimum absorption, drink your protein shake slowly -- about one ounce per five minutes. Chugging your shake too quickly may cause stomach upset or poor assimilation of nutrients.
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Tips & Warnings
Talk to a qualified sales associate, nutritionist or personal trainer for help selecting a whey protein powder that is most suited to your needs.
