how often do you drink whey protein shakes?
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A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts. It's recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.
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If muscle building is your primary goal, try drinking a fast-digesting protein drink (with at least 25 grams of protein) within 15 minutes of exercising. If you really want to experiment you could drink a second fast-digesting protein drink 2 or 3 hours after the first.
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It's common, though, for very active people to consume 1-2 shakes per day. But, it's important that you don't introduce too much protein into your body at the expense of other macronutrients. Protein shakes should be used to supplement an otherwise healthy diet.
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Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training ( 16 , 17 , 18 , 19 ).
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Drinking a shake of whey mixed with cold water or milk within 30 minutes of finishing your training session will initiate the recovery process by flooding your bloodstream with amino acids, which are quickly shuttled into your muscle cells where they can be laid down as new muscle tissue.
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The sooner you can consume whey protein following your workout, the better. Generally speaking, you have up to a two-hour window (the “anabolic window”) post-workout to consume a protein-carbohydrate meal.
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In general, a serving of whey protein packs approximately 20-27 grams of high-quality complete protein, making it an extremely convenient (and cost-effective) way to hit your daily protein intake.
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Without going over old territory, the reason it's so good for bulking is because active athletes need 1-2g of protein per KG of bodyweight. Whey protein powder helps you meet this target. Consider our MaxiMuscle whey protein concentrate, which contains 21.2 grams of protein per 30g serving.
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That means if you eat a protein bar with around 20-30g of protein, ideally, 30 minutes before spending an hour in the weight room, you have 2.5 hours to drink that shake and build optimal bulk. Why? “Muscle glycogen—which comes from carbohydrates—is our primary source of energy fueling workouts,” Jordan explains.
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Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym. This 30-minute window, commonly known as the “anabolic window,” is a short period of time in which your muscles are like a sponge for protein.
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Turns out that it takes 1.5 hours for viscous liquids (e.g. a whey protein shake) to pass through the section of the gut that can actually absorb it. But that's not the breaking news. Here's the big story. The maximum rate that whey protein can be absorbed is about 8-10 grams per hour.
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Healthy people can safely drink protein shakes ( 24 ). That said, shakes are not designed to replace meals. It's best to use them between meals and, if you prefer, around your workouts. Many people fear that taking protein supplements in combination with a high-protein diet can harm their health.
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Frequency & Diet It isn't a good idea to replace all your meals with whey protein in an effort to lose weight. Instead, you should be thinking of whey protein as a convenient form of protein that can be used to supplement your whole food diet.
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According to the International Society of Sports Nutrition, consuming protein any time up to two hours after your workout is ideal for building muscle mass ( 17 ). For the average person, resistance exercise and consuming sufficient protein are more important than timing protein intake ( 18 ).
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It builds muscle. You're better able to maintain them because of your choice to drink a whey protein shake before going to sleep. There are many benefits as noted to consuming whey protein at night. You'll wake up feeling refreshed and ready to greet the day with energy.
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The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength. Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
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The most effective time to use a protein shake is after a workout when your muscles are rebuilding. However, your total protein intake for the day is also important.