Arguably, after training is the most important time to take whey protein for muscle development and recovery. During a workout, muscles and tissues take a beating. Consuming protein directly after a workout can give your body the love it needs to begin the repair process. The sooner you can consume whey protein after your workout, the better.
Generally speaking, you have up to two hours (the “anabolic window”) after training to consume a meal with protein and carbohydrates. Whey isolates eliminate casein protein. Whey protein isolates are highly effective and can be taken at any time of the day. Whey isolate is digested more quickly and should not cause problems for those who generally tolerate dairy products well.
Some lactose intolerants may tolerate isolated whey protein powders, but plant-based proteins may be a better option for those who want to avoid dairy products in their diet. WHEY ISO is a 100% pure whey protein isolate that is easily digested and does not accumulate in the shaker glass. It comes in a variety of incredible flavors such as banana pancakes, Snickerdoodle and Butter Pecan, to name a few. Hydrolyzed whey products are those that have undergone additional processing, essentially breaking down protein into groups of amino acids that, in theory, are faster to digest.
Most experts recommend consuming a quality whey protein shake, such as Whey Protein 360 Extreme, first thing in the morning. Whey protein concentrate contains more fat and lactose, and less total protein (which ranges from 70 to 85% of the product) than isolates. Research has found that protein synthesis increases when whey protein is taken “immediately before endurance exercise”. While the rest of your diet and exercise routine are also important, whey protein has the power to help you gain lean mass, retain muscle mass by reducing calories, increasing recovery time before your next workout and improving training performance.
In fact, Brandon Mentone, strength and fitness coach and sports nutritionist, explains it this way: “Whey has the highest bioavailability of all protein analogs, making it the most powerful and fastest agent to use after training. Now that you know what whey protein is and how it works, let's talk about when it's best to take it for optimal muscle development and recovery. Once you remove the water and casein content from this byproduct, you're left with the whey protein concentrate. The good news is that the enormous popularity of whey protein means that it's been studied extensively so there are fewer questions about when to take whey protein.
Research suggests that the best time to take whey protein is within 1 hour after finishing training to optimally aid muscle recovery. Protein supplements, especially whey protein powder that can be mixed with water, bars, and pre-made shakes, are incredibly practical and a great option for anyone who is “on the go” and can't turn to whole-food protein sources after training. By consuming a fast-absorbing protein such as whey protein immediately after training, you're supplying your muscles with the amino acids they need to repair and grow precisely when they benefit most. Whey protein is also used to maintain various metabolic processes and to control body composition.