Whey protein comes in two forms: concentrate and isolate. Both forms are produced from milk, which is made up of two types of protein: whey and casein. During the cheese-forming process, the liquid whey separates from the curd, which is the casein component, and is then separated and purified. As detailed by Hoffman and Falvo in the "Journal of Sports Science and Medicine," whey isolate is more pure than whey concentrate, containing about 20 percent more pure protein and practically no fat and lactose. Whey protein isolate is an essential aid to athletes, especially those involved in resistance training.
Step 1
Fill one scoop of whey protein isolate and add to one large glass of water or milk, about 250 ml. A scoop is usually included in the tub of whey protein isolate.
Step 2
Mix thoroughly with a spoon or fork until protein completely dissolves. It is now ready to drink.
Step 3
Take one scoop of whey protein isolate in the morning with breakfast. Upon wakening, your body is in starvation mode, and it is essential to provide easily absorbable nutrients as quickly as possible.
Step 4
Take one scoop of whey protein isolate about 40 minutes prior to your workout. Whey protein isolate contains high amounts of branched amino acids, which help preserve muscle stores of glycogen, hence delaying fatigue.
Step 5
Take one scoop of whey protein isolate immediately after your workout. This is the most important time to take whey protein isolate. Right after your workout, your muscles will take up nutrients like a sponge due to increased blood flow and high levels of anabolic hormones.
Tips and Warnings
- Calculate your daily protein needs. While normal adults need about 0.6 to 0.8 g of protein per kilogram of body weight, athletes should aim to consume at least 2 g of protein per body weight. You should estimate how much protein you are currently getting from food, subtract this from the amount you should be getting, i.e., your weight in kilograms x 2, and then take the difference as whey protein isolate. While whey protein isolate is usually well-tolerated by people with lactose intolerance, you should first try taking only half a scoop, and then proceed to take one scoop if it does not cause any discomfort.
- Consult your physician before taking any forms of food supplements.
Things You'll Need
- Whey protein isolate
- Measuring scoop
- Drinking glass
- 250 ml water or milk
- Spoon or fork
References
- "Journal of Sports Science and Medicine"; Protein -- Which is Best?; Jay R. Hoffman and Michael J. Falvo; September 2004
Member Comments