Whey protein powder is a highly digestible protein source derived from cow's milk. Along with providing a full spectrum of amino acids essential for humans, whey protein boasts a high concentration of branched-chain amino acids---leucine, valine and isoleucine---which play an important role in muscle development and exercise recovery. The bioavailability and fast absorption rate of whey protein powder makes it popular as a post-workout supplement, especially for bodybuilders and others gaining muscle mass, but it is useful for nearly anyone seeking a higher intake of protein.
Instructions
Step 1
Choose a brand of whey protein powder with the ingredients you desire. Some manufacturers package pure whey, while others include flavorings, carbohydrate fillers or additional supplements such as creatine. The McKinley Health Center recommends selecting a protein powder with "whey protein isolate" or "whey protein concentrate 80" listed as ingredients, both of which indicate a high concentration of protein.
Step 2
Select a liquid---typically water, milk or a milk substitute---to mix with your protein powder. If you have an unflavored brand of powder, milk may be more palatable. Water is adequate for flavored powder but also creates a thinner texture.
Step 3
Decide the most appropriate time to consume your whey protein powder. If you're using it to enhance muscle growth and recovery, whey protein is most effective immediately before a strength-training session or within one hour afterward. If you're using whey protein powder to supplement your diet with extra protein, morning is an optimal time to deliver fast-absorbing protein to your body, although you may benefit from consuming whey at any point during the day.
Step 4
Pour the desired amount of your selected beverage---typically 8 ounces---into a blender or shaker bottle when you're ready to consume your whey protein. If your protein powder comes with a scoop, use it to measure one serving of protein powder; otherwise, read the manufacturer's instructions to determine the serving size. Add the measured protein powder to the liquid.
Step 5
Run your blender or shake your mixing cup until the whey protein powder dissolves. You may need to check the liquid with a spoon to ensure it is thoroughly blended.
Step 6
Consume your whey protein beverage immediately after mixing it to avoid lumps or separation from occurring. If you're drinking whey protein powder after a workout, wait at least 15 minutes before eating solid food; this allows the whey to reach your muscles without delay from slower-digesting items.
Tips and Warnings
- If you're lactose intolerant, choose a brand of protein powder made with whey protein isolate; 1 tbsp. contains only 0.1 gram of lactose, far less than other types of whey protein. Drink beverages made with whey protein powder slowly to ensure proper digestion and avoid stomach discomfort.
- Avoid consuming whey protein powder if you experience adverse symptoms such as abdominal pain, nausea or allergic reactions.
Things You'll Need
- Whey protein powder
- Milk, milk replacement or water
- Blender or shaker cup
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