How to Use a Whey Protein Supplement
Whey protein is a byproduct of the cheese-making process, which naturally has its origins in milk. Whey protein actually contains the highest level of protein, relative to calories and fats, of any natural food source. This supplement provides ideal nutrition for athletes, because side effects are minimal. It is important to learn correct strategies in order to use whey protein to maximize results.
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Instructions
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Taking Whey Protein
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Select the type of whey protein that's in accordance with your fitness goals and budget. Whey protein isolate contains more than 90 percent protein by weight, but it is the most expensive. Whey protein concentrate contains roughly 75 percent protein content, along with higher levels of lactose, fat and carbohydrates. Whey protein blends combination whey concentrate and whey isolate, targeting a middle price point.
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Your body will be most receptive to protein in the morning, after working out or before bedtime. The human body breaks down protein while sleeping at night, which translates into low protein levels in the morning. Additionally, strenuous exercise damages muscle fibers that need protein to repair themselves immediately after working out.
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Calculate the daily amount of protein that your body needs and monitor intake. The U.S. Department of Agriculture sets a recommended daily allowance of protein for men and non-pregnant women at 56 grams and 46 grams, respectively. However, physically active people require higher levels of protein. Active people should ingest at least 70 percent of their body weight in grams of protein per day.
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Whey protein supplements are usually purchased in powder form for storage purposes. Use a blender to mix your protein with water, milk or juice. Mix the drink to taste.
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Continue exercising, and track your progress. You can measure protein's impact by maintaining your exercise and supplement regimen. Periodically compare records of workout weights, sets and repetitions to see how you are progressing.
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Tips & Warnings
Although athletes typically consume whey protein, whey is also beneficial for dairy-product vegetarians and seniors seeking to add sources of protein to a limited diet.
Vanilla-flavored whey protein mixes well with orange juice. The orange juice provides flavor, as well as Vitamin C and carbohydrates. Carbohydrates are stores of energy, while Vitamin C helps absorb iron, release testosterone and produce collagen to bind skeletal muscle together.
Lower-grade whey protein shakes carry high levels of saturated fat, cholesterol and calories. Continue working your routine of vigorous exercise to guard against excessive weight gain and cardiovascular problems. For energy in the form of carbohydrates and sugars, eat at a balanced diet in conjunction with whey protein supplements. Protein is not stored, and the Mayo Clinic indicates that high proportions of protein place extra stress upon your kidneys and liver to remove wastes. Lastly, lactose-intolerant athletes may have difficulty digesting certain types of whey protein.
