Build muscle is half about training hard and creating muscle stimulation through your workouts. The other half is rest and nutrition. For your body to build muscle it needs protein. Protein is the only macro nutrient it can use as building blocks for muscle tissue. Consuming whey protein is a great way to boost your protein intake, but how much should you take?
Whey is only a supplement
Whey protein is a supplement, so you should use it as one. It should supplement your current diet and protein intake. Whey protein should never replace high quality solid protein sources. It should be used to boost and ease the intake of protein throughout the day.
Whey is pure protein extracted from milk. It contains a good amino acid profile, but doesn’t have much else to offer. Eat solid sources of protein that contain vitamins, minerals, healthy fats and creatine.
Use it in between meals
Most people eat 3 solid meals a day. This isn’t enough for someone training intensely and trying to gain muscle mass. Have whey protein shakes between meals to boost your daily calories and protein intake.
This means taking 2-3 shakes per day. Each shake should have 1 scoop of whey. If you can cope with 2 scoops add that much. However, whey is known to cause bloating is too much is taken in one go. One scoop is about 25g of protein, this is a good amount for one meal, and you can eat more with your solid meals.
Have it straight after your workout
Whey is great for consuming after an intense workout. It will be absorbed quickly and be available to your drained muscles a lot quicker than other sources. Its high quality protein and great amino acid profile will give your muscles the building blocks they need to repair and grow.
Eat it for breakfast
Whey protein is a quick and easy option for breakfast. It will give your muscles a quick source of protein in the morning and you can just chug it down and get on with your day. Add fruit and healthy fats to your morning shake for increased calories and nutrition.
The total intake of whey per day should be around 2-4 scoops. No more than 5 scoop per day is recommended – all this means is you are not eating enough proper protein and foods. Use whey to supplement a great diet and you will reap the benefits.