How to Take Whey Protein to Gain Muscle Mass

The whey protein can be taken about 20 minutes before training or within 30 minutes after your workout, being used mainly after physical activity, to improve the recovery of muscles and increase in the concentration of proteins in the body.

Whey protein is a protein isolated from milk that can be found in pharmacies and stores of food supplements, and the price varies between 60 and 200 real. The quantity to be taken depends on factors such as age and weight, but normally it is recommended to consume 20 to 40 g of the supplement per day.

What is whey protein

For being a supplement of protein complete whey protein brings benefits such as:

  • Increase muscle strength and workout performance;
  • Reduce the burning of proteins in the body;
  • Improve muscle recovery post-workout;
  • To increase the production of proteins and muscles.

It is important to remember that to obtain the maximum of these benefits and the improved performance of the workout, the protein supplement should be part of a healthy diet. See what is Doping in the Sport and learn what substances are prohibited.

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Recommended amount

The recommended amount of whey protein varies according to the age, the gender, the weight and intensity of physical activity practiced, the more intense the workout, the more proteins are needed to recover the muscles. In this way it is very important to consult a nutritionist for the doctor to adapt the dose, before taking any supplement.

In general, we recommend 20 to 40 g of the supplement per day, which can be divided in two intakes daily. It is also important to remember that men need a greater amount of proteins than the women, because they have a higher amount of muscles in the body.

Whey protein fattening?

The whey protein can cause weight gain when taken in excess or when not recommended by a nutritionist, because the excess proteins along with a power not balanced increases the amount of calories in the diet, which leads to the increased weight.

Types of add-ins whey protein

There are 3 types of whey protein, which vary according to the form of production and the amount of protein present in the supplement:

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  • Concentrate: goes through a processing more simple, and it also contains carbohydrates, fat, lactose and minerals. In general, the concentration of proteins varies between 70% and 80%. Ex: 100% Whey Protein Gold Standard of the brand name Optimum and Designer Whey Protein from Designer.
  • Isolated: it is the purest form of protein, no carbohydrates or fats in the formulation of the supplement. Ex: Iso Whey Extreme Black brand Probiotic and Whey Protein VP2 Isolate brand AST.
  • Hydrolyzed: in addition to being a pure protein, this supplement also involves a process in which the proteins are broken, causing the absorption in the intestine is more rapid. Ex: ISO 100 Whey Protein Isolated 100% Hydrolyzed from Dymatize and Pepto Fuel, Whey 100% Hydrolyzed of the brand Remains.

The whey protein hydrolysate is the highest price, while the type concentrate is the cheapest, and that is why it is recommended to consume when you wake up or before bed, when needed.

Side effects and contraindications

Protein supplements cause side effects especially when eaten in excess, may cause gas, nausea, cramping, decreased appetite and headache.

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In addition, this type of supplement is contraindicated for children under 18 years, pregnant women or breastfeeding mothers, and in cases of renal diseases, gout, and allergy to milk protein.

What is the whey protein

Whey protein is a supplement derived from whey protein, which is obtained during the production of cheese.

This is a high-quality protein that is very well utilized by the body, and so besides being recommended for people who practice physical activity, it can also be used in cases of skin wounds, ulcers, sores, or to recover the weight of patients in the treatment of cancer or AIDS, but always in accordance with the guidance of the doctor or nutritionist.