How to take protein is a question on many a newbie bodybuilder’s mind. It seems as if from every angle, we are bombarded with the directive to consume mountains upon mountains of protein in order to stimulate muscle growth – but are usually left wondering how!
The first thing to become aware of is that there are different types of proteins, and these different types are best used at different times. The two main types of protein you’ll hear being discussed in regards to bodybuilding is whey protein, and casein protein.
Milk, a drink known for its high protein content, consists of approximately 20% whey protein and 80% casein protein.
Casein is a slow digesting protein, supplying your body with a slow release of the nutrient over a few hours since when the food is digested. The majority of protein found in foods such as red meat, eggs and fish is slowly released. As an example, a person wanting to build muscle would supplement with a casein protein shake before bed, to supply the body with protein throughout the night, where there would otherwise be no intake of nutrients (and is thus a highly muscle-wasting, or catabolic, time).
Whey, on the other hand, is a relatively fast digesting protein. This makes the intake of whey optimal, and some would even say essential, as soon as possible after an intense workout. Due to the body being in a highly anabolic mode after working out (where the potential for muscle building is extremely high), it is important to supply the body with protein as fast as possible. There is a window of opportunity in which to ingest whey protein after a workout in order to use it to full effect, approximately 30-60 minutes of performing your last rep.
When the question ‘how to take protein’ is brought up, it is usually in regards to ingesting whey after a workout. Find a good WPI (Whey Protein Isolate) protein powder – we recommend Optimum Nutrition’s Gold Standard 100% Whey – and take approximately 30g of this protein, mixed with water or milk directly after a workout.
This will ensure that your body, while in its most powerful muscle-building state, will have the powerful protein – the building blocks of muscle – quickly transported to where it’s needed most.
It would also be a good idea to invest in a shaker cup. This enables you to carry your protein powder within the shaker, and to fill it up with water at the gym immediately after a workout. It is advised that before you start your schedule for taking the testosterone boosters it is essential to know everything related to the schedule of the supplements and the dose – in what amount you are required to consume it. This spares you the long drive home, where you might not be able to intake your protein as quickly as preferred. The shaker cup, needless to say, is also much more convenient than a simple cup.
How to take protein is not such a confusing subject when the basics are covered. Using the knowledge above, you should now be able to fully take advantage of your workouts, supplementing with whey protein in order to stimulate quick and effective muscle growth.