When to Use Whey Protein: A 3-Step Plan

Whey protein is the most health-enhancing protein you can eat. You should eat some at least 1-3 times per day for faster fitness gains and optimal health. Here's a 3-step guide to using whey protein for great results...

From RealSolutionsMag.com:

1) After Training

After training, the body is grasping for essential nutrients to rebuild those damaged muscle fibers and branched chain amino acid oxidation is elevated, so without a quick dietary supply, oxidation may continue to breakdown muscles. So the quicker we can deliver these essential peptides, the better. Whey protein would be the best form of protein just for this at 25 g per serving. (It may be taken in two doses to enhance recovery—one dose before training and one immediately after.)

2) During the Day

Throughout the day, your protein source can be maintained with consumption of whole foods, including lean meats, fish, and eggs. For those of you who train more than once a day, further supplemental whey protein may be needed as whole foods tend to take longer to break down, and large amounts of undigested foods in the stomach during training can be detrimental.

3) Prior to Sleep

Although sleep and bedtime are seen as synonymous with recovery and recuperation, the eight to ten hours of sleep are also a time of fasting. Over this time, you want to provide your body with the essential materials for muscle building and recovery. This could be achieved with either pure casein or a combination of whey and casein, delivering a constant stream of vital amino acids and peptides over a longer time. Indeed, recent studies have shown a significant benefit using a combination of whey and casein on lifting capacity. Based on this data, I suggest a final meal of the day composed of around 21 g of whey and four grams of casein.

The Final WORD on WHEY!

Well, we have covered most of the pertinent issues related to whey protein and your performance along with aspects of recovery and food timing.

Surely, you can now see why whey is the clear champion of proteins. It's cost effective and a high-quality source of protein that's easy to mix and absorb, making it perfect for your post-training meal. Due to the much better processing methods in the manufacture of whey, it is low in sugars, fat, and calories, so it's a great way to maintain muscle mass while on a calorie-restricted diet. In essence, whey has proved itself to be a versatile anti-catabolic (anti-muscle-wasting) protein source that is great for recovery and great for performance, yet combining it with casein may enhance its already compellingly effects.