Taking whey protein won’t inevitably result in optimum muscle growth, but incorporating the following tips will surely make the most effective use of a whey protein supplement:
1. Ensure You’re Getting Enough Protein
Wondering how much protein your body really need? Serious bodybuilders with high intensity workout level should intake around 1-2 grams of protein for every pound of their body weight – that means to intake around 2-4g per kilo. Keep one important thing in mind – “Protein intake varies from person to person, depending on age, gender and workout level. Also, you can calculate the amount of protein you daily eat with the help of a nutritional calculator. This analysis will help you determine about the right protein amount that you should supplement your regular diet with. So, start experimenting and playing around with protein intake levels to find what works best for your body in tune with your age, gender and workout regime.
2. Timing is Key
You should intake whey protein within an hour after your workout. Because it is the time when your muscles are more receptive and you can feed them with whey protein fuel to quickly repair & recover, leading to less DOMS (Delayed Onset Muscle Soreness) and faster muscle growth. Moreover, the night time, before going to bed, is also the best time to consume whey protein.
3. Hydrate, Hydrate and Hydrate!
As we always suggest to drink 8-ounce of water a day to keep yourself well-hydrated, but once you introduce additional proteins into your diet, such as whey protein, the water intake amount should be inevitably increased. It is because your body will need a lot more water to metabolize additional protein you are supplementing in the form of whey protein supplement. So it is essential to drink a large quantity of water to avoid excess nitrogen or other side effects from your high protein diet.
On the other hand, if your whey protein contains creatine and other supplements, your muscles will have the potential to absorb more water. Thereby, you can double your water intake to a gallon of water per day. A well-hydrated body helps with fast release and absorption of whey protein.
4. Get Sufficient Sleep
Getting proper night’s sleep is essential if you want to reach your muscle building goals, because sleep is responsible for most of your muscle recovery. Yes, it is true. During the day, you are doing a workout and using your muscles, so your body can’t do enough muscle repairs until you ultimately inhibit moving (at night) and consuming whey protein before going to bed. The combination of whey protein and a perfect sleep help your body to raise ATP levels & refuel energy that get depleted during your workouts. It will result in waking up more refreshed & well-relaxed. And, your body will feel such raised energy. Thereby, you should sleep for 6-8 hours a day for enhanced muscle recovery.
5. Choose the Right Type of Whey Protein
There are different types of Whey Protein available in the market to choose from, including Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI), Whey Protein Hydrolysate (WPH) and Whey Protein Blend (WPB). So choose the right one according to your goals and needs.
Whey Concentrate comes with a very low level of fat and carbohydrates (or lactose). It is the non-heat treated type of whey protein, which comes with purest & fresh nutrients. Basically, a whey concentrate contains 70-80% of protein. Whey Isolate is the processed form of Whey Concentrate by removing almost all the fat and lactose. It contains at least ninety percent of protein concentration. This type of whey protein is effective for lactose-intolerant persons. However, Whey Hydrolysate is the hydrolysed form of WPC or WPI. This pre-digested form of whey protein doesn’t need much digestion and easy-to-absorb for the human body. Due to its hydrolysation, it comes with a reduced allergen potential compared to all other types of whey. Whey Protein Blend is a blend of both Whey concentrate and Whey Isolate. WPB is good if you want a full spectrum of proteins that can be easily absorbed by your body over a time period. So choose wisely the right type of whey protein according to your body and fitness goals.
6. Get on Track Always
Taking whey protein won’t necessarily result in optimum muscle growth. To get the most from your whey protein, it is critical to get on the track always with a well-designed fitness program. Supplementing whey protein without regular exercises will only lead to fat gain rather than muscles. Moreover, if you don’t follow a strict workout regime, your muscles aren’t likely to be challenged enough to require that additional protein and you will not able to gain any lean muscle mass.
7. Choose the Right Whey Protein for You
The supplement market is flooded with dozens of protein supplements, so choosing the right one for you and your goals is really difficult. To choose the right whey protein, you should correctly analyze the nutritional label, especially the ingredient list. This way, you can easily get to know what is contained in the protein powder like whether it contains ingredients like sugar, additives, fillers or not. You should consider a gold-graded, FSSAI-approved, 100% pure whey protein that usually contains the pure whey ingredient directly imported from the USA (a leading international source of whey protein). Moreover, carefully examine the ingredients of a whey protein if you have some food allergies or intolerance.
Wrapping it Up…
While properly supplementing a whey protein in tune with the manufacturer’s recommendations and afore-shared tips, whey protein can be an effective option to maximize your muscle gain results. Plus, combine your whey protein supplement with a strict fitness program to have the result you’ve been dreaming of!
You can consider RobustDiet’s gold-graded whey protein that contains an authentic whey ingredient sourced from USA’s hormone free grass-fed cows and approved by the European Union. To buy our 100% authentic Whey Protein, place an order here at RobustDiet.com.
If you still have any query regarding whey protein intake, you can contact us at +91-8872009774 anytime, our experts will definitely help you make the right decision for your right fitness goals!