Whey protein shakes are very popular in power sports. While it is important to consume adequate protein to build, maintain and recover muscle tissues, protein requirements can be easily achieved through a normal diet. So why everyone is paying so much for these products?
Whey protein is the most common used protein in protein shakes. The advantage of a whey protein shake is that it is faster absorbed than any other protein and contains a high dose of BCAA, amino acids that are mainly found in the muscles. In other words you give your body the blocks it needs to repair and build muscle tissues.
Another big advantage is laziness. A whey protein shake doesn’t require you to prepare a meal or a snack. You can easily take it to training in a shaker and add water when you need it.
The dosage to dissolve in water or milk depends on your body size. Small athletes have enough with 15g or 1/2 scoop, while bigger athletes will need 30g or 1 scoop of whey protein. Drink the shake shortly after training so your body can start recovering and building muscle tissues.
Do not overuse protein shakes. Though it is not proven that large quantities of protein are harmful, it makes your daily food intake monotonous. Remember that you also need a certain amount of carbohydrates, fats, vitamins and minerals to deliver good performance. Drink one or two shakes a day and get the rest of your protein from whole foods.
Remember that a whey shake usually doesn’t come with carbohydrates. For optimal recovery after training make sure to add a carbohydrate source.
Read more about whey protein in my book “Making Weight & Everything Else”