Whey Protein Before or After Workout?

If you’ve been in the fitness world long enough you know that the most important component in your diet is the consumption of extra amounts of protein. Usually consisting of lean whole foods like chicken or fish, protein intake plays the most key role in preventing the breakdown of muscle tissues as well as the growth of new muscle tissues. Typically we reach for a scoop of whey protein post-workout because of its ease of use, but the following will lie out the other hidden benefits of whey protein.

What is Whey Protein?

Whey protein is one of the most nutritionally dense supplements on the planet. Packed with obviously tons of protein, whey also is chock full of amino acids such as leucine which plays the biggest role in keeping you anabolic and in the muscle-building state. There are 3 different types of whey and they are whey concentrate, isolate and hydrolysate. They all differ from each other slightly depending mainly on the amount of processing done to the actual protein.

With whey concentrate, it’s usually the cheapest choice because the separation of fats and carbohydrates is more minimal than any other form. Whey isolate uses a lot more filtration to create a more protein-packed whey. Whey hydrolysate (WPH) uses a process called hydrolysis to break down further the whey protein particles to whey’s closest pure form. If you ever have “bubble guts” from drinking protein, go with the WPH because it basically pre-digests the protein for you through all of its filtration.

Benefits of Whey Protein

Whey protein is also the most readily available form of protein on the market at the moment and has science based facts that show that whey protein consumption will lead to greater muscle gains and fat loss. Some recent research even shows that whey is even good for reducing high blood pressure and type 2 diabetes. The most known benefit of whey protein is that it ultimately helps to rebuild muscle breakdown and build new muscle mass.

When you workout you are actually breaking down and creating little tears within your muscle fibers. The most readily available form of protein (whey) is what helps to fix these tears and promote the healing and growth of muscle fibers. Whey protein also contains various forms of amino acids, including leucine, which is the most abundant amino acid responsible for muscle building.

When To Take Whey: Before or After A Workout?

So what’s the best time to take whey protein? Before and after your workouts are the best times to incorporate this supplement into your diet. Research suggests taking in about 10-20 grams of whey about 15-20 minutes before your workout and about 20-40 grams within that brief 30-minute window after your workout.

Whey is also great to use immediately upon waking up in the morning; usually about 20-30 grams of it. Your body has basically been starved for the last 6-8 hours and something that is quickly digestible like whey is the perfect way to stop muscle breakdown and spring your body into new growth. Other times to use whey would be in between meals as a snack to help keep you anabolic before your next full meal.

Take-Home Message

As you can see, the importance of whey really dominates the supplement world and rightly so. If there was ever a supplement you “needed”, a form of whey protein would be it. With it being so variable to use throughout the day as well as all the incredible gym benefits as well as overall health benefits, this makes this protein a must-have in you cupboard.