WHEY PROTEIN BEFORE OR AFTER WORKOUT?

What is the best time for consuming whey protein? Is it before or after workout?

    Whey protein helps in repairing and growth of muscles. When to consume whey protein (before or after) for best results is a hot topic of debate among health community. Here, we will  discuss following topics in this article :-

• Should you drink Whey protein before or after workout
• Pre-workout Whey protein shake
• Post-workout Whey protein shake
• Is Whey protein safe for consuming 
• FAQ

Should you drink Whey protein before or after workout?

    In simple words it doesn't matter whether you consume Whey protein before or after workout. The consumption for whey protein according to your goals is utmost important. It may be prior workout or after workout. For gaining muscles, the RDA (recommended daily allowance) is 0.8 grams per Kg of body weight at least. 

    The RDA is the estimated amount of a nutrient to avoid a deficiency. It doesn’t specify the amount needed to optimize body muscles. Many research suggests that people who routinely strength train may need double the RDA(1.6 grams per kg) to  support muscle growth.

    One study compared the effects of consuming whey protein either before or after a workout on muscle strength and size. The researchers split 21 men into two groups, both of which received a protein shake containing 25 grams of protein. One group received it immediately before their workout, while the other group received it immediately after it. Everyone completed a full-body workout 3 times per week for 10 weeks.

    Interestingly, the study found no significant differences in muscle strength or size between the groups. These results suggest that as long as you consume protein around your workout, it doesn’t matter whether it’s before or after training.

Summary - Whey protein should be consumed according to your goals and intensity of workouts. To maximize the results, Consume protein at equally spaced times throughout the day.

Pre-workout whey protein shake

    When you exercise, the goal is often to grow lean muscle mass in some form whilst retaining the muscle you already have. To achieve that, you need protein to be in your body a few hours before you start training session. 

    A large meal could take a few hours to break down, whereas amino acids from a whey protein shake could already be available within about an hour. So taking a protein shake before a workout may be beneficial to your progress. 

Post-workout whey protein shake

    After tough training session body needs some high-quality protein diet to help rebuild and repair the damage. So a fast-acting protein shake after workout  can be ideal to aid your body’s recovery.

    Normally, you are dehydrated after sweaty workout and required immediate hydration and energy to save muscles you already have. Here, comes post workout protein shake. If you use a large amount of water or milk with your post-workout shake, then you’ll also be replenishing water levels in the body, which is important for optimal muscle growth and recovery. 

Is whey protein safe for consuming 

    Whey protein is safe to consume. Generally, people have misconception that high protein intake cerate kidney related diseases. There are no scientific research that  prove that excess consumption of protein in form of whey protein leads to kidney related dieses. There are so many powerlifters, bodybuilders and pro athletes who are consuming whey proteins regularly and their kidneys are healthy.

FAQ

Should I consume whey protein before or after workout for muscle gaining?

Answer: For muscles gaining, it is beneficial to consume whey protein after workout. 

Should I consume whey protein before or after workout for weight gaining?

Answer: For weight gaining you, can consume whey protein with meals and as post workout consumption also beneficial. 

What are other types of protein other than whey?

Answer: Some people are allergic to milk and whey protein also a product of milk. They can consume soya protein, egg protein, plant based protein, casein protein.

What is difference between isolate and concentrate whey protein?

Answer: The main difference between whey isolate and concentrate is that whey isolate undergoes more processing, which results in a higher protein content with less carbs, lactose and fat. Whey isolate is typically more expensive than whey concentrate.