Whey protein is the best protein to consume after a workout because it is easy to digest and provides an excellent amino acid profile. Including 100 percent whey protein in your diet is also an effective way to increase overall protein intake to help with satiation. Whey protein is versatile, convenient and low in calories and fat.
Step 1
Mix one serving of whey protein with 8 to 12 oz. of water. Blend vigorously and consume within 90 minutes of your strength-training routine to enhance muscle synthesis. A study published in Nutrition Journal by researchers at Ohio State University in 2004 showed that ingestion of 33 g of whey protein in the form of meal-replacement bars for nine weeks promoted exercise-induced lean body mass gain.
Step 2
Combine 100 percent whey protein, providing 10 g of protein, with low-fat milk or juice to consume after a cardiovascular exercise session. Help your recovery and restoration of glycogen stores with this combination of protein and carbohydrates as shown in a Canadian study published in the Journal of Applied Physiology in the November 2008 edition.
Step 3
Stir natural flavored whey protein into soup, oatmeal or mashed potatoes to increase your overall daily protein intake. Increase your percentage of calories from protein by enhancing other foods with 100 percent whey protein with minimal calorie impact and very little fat. Higher protein diets can assist with weight loss and overall lean muscle development.
Step 4
Use 100 percent whey protein in a smoothie for breakfast. Blend one serving of whey protein with a cup of frozen fruits, 8 oz. of water, juice or milk, and a few ice cubes to create an on-the-go breakfast that provides a good balance of carbohydrates and protein.
Tips and Warnings
- Read all labels and make sure the whey product you purchase contains minimal additional ingredients. Some manufacturers increase the calorie content of whey protein by adding in sweeteners and other carbohydrates.
Things You'll Need
- Flavored or natural 100 percent whey protein isolate, concentrate or a blend
- Juice or milk
- Frozen fruits
- Mashed potatoes, oatmeal or soup
References
- Journal of Applied Physiology: Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans
- National Dairy Council: Whey Protein Health Education Kit
- Nutrition Journal: Soy versus whey protein bars: Effects on exercise training impact on lean body mass and antioxidant status
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