Can we consume isolated protein with milk
Whey protein - the correct intake of muscle tissue
Hardly any other dietary supplement is as popular as whey protein. Strength athletes in particular, but also more and more people who have discovered the benefits of a protein-rich diet, are choosing to take this versatile supplement. With the right dosage, the right time of intake and the ideal combination, you can get the most out of your application. Here we summarize everything about the correct intake of whey protein.
Whey protein is areal classic among the protein shakes. He takes care of onefast nutrient supply, is available extremely quickly. It is particularly suitable as a post-workout shake. Why? We show you:
- Ideal for strength and endurance athletes
- For sustainable muscle maintenance and building
- Excellent amino acid profile
The right dosage when consuming whey protein
Whey protein is mostly taken to promote muscle building, and more and more often to support diets. The increased intake of protein prevents muscle breakdown as a result of a strong reduction in calories. A protein-rich diet ensures that the body does not fall back on its largest protein depot - the muscles.
The protein shake dosage is the same both for the training goal of building muscle and for losing weight. Pro application are30 g powder is ideal. The maximum stimulation of muscle building is achieved when consuming 20 to 30 g of protein per meal. Amounts beyond this offer no added value in terms of weight loss or training progress, as they are not "built up" by the body in the form of muscles and thus only provide additional calories.
A daily intake of around 0.7 g per kilogram of body weight should be aimed for. For people who are physically active, a daily intake of 1.7 g per kilogram of body weight is recommended. So for a 75 kg man, this equates to 127.5 g of protein per day.
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A daily intake of around 0.7 g per kilogram of body weight should be aimed for.
Protein is found in many natural foods, especially animal foods. Meeting your needs through diet is often difficult, especially for (strength) athletes or within a low-calorie diet. The additional intake of high-quality whey protein is ideal here.
The fear of protein poisoning or the so-called "protein shock" is only an issue for people with previous stresses. However, amounts in excess of 3 g of protein per kilogram of body weight should be avoided temporarily as well as in the long term, as they can lead to stomach pain, flatulence or blemishes. Also note that theMetabolism of protein Uric acid is produced as a by-product, which is broken down by the kidneys. The organs must therefore do more work and should be supported by a sufficient amount of water.
The right time to consume whey protein
When should you consume whey protein? The greatest advantage of whey protein lies in its rapid availability: the body can absorb and process the protein immediately. Therefore, taking it immediately after training is ideal. The body then needs protein building blocks that it can use immediately to build muscle. So whey is the perfect ingredient for your post-workout shake.
Anyone who is in the strength and muscle building phase can do one two to three times a day30 g shake take in. It also makes sense to take it in the morning immediately after getting up. The night represents a phase of fasting for the body, in which it has to fall back on its energy stores to maintain body functions and regeneration processes. Here, whey protein is suitable for people who do not have an appetite for solid food in the morning or who are looking for a quick and easily digestible breakfast supplement before the early training session.
Who is in the strength and muscle building phase,
can take a 30 g shake two to three times a day.
Whey keeps amino acid levels high and prevents muscle proteins from being used for energy. This is important for those who are interested in building muscle as well as for people who want to keep their muscles tight.
What distinguishes foodspring's whey protein?
- Foodspring® whey protein is mainly made from pasture milk
- Whey Protein from foodspring® is sweetened with steviol glycosides
- Other whey proteins come from residue-laden milk from factory farming
- Other whey proteins are sweetened with chemical sweeteners such as aspartame
How long to take whey protein
Whey protein is extracted from cow's milk. So it is a product of natural origin - provided you choose high quality without chemical contamination. Then the daily shake is not a problem, even with long-term consumption, if the daily protein intake is not significantly above the recommended one0.7 to 1.7 g per kilogram of body weight lies.
The supply can be adjusted in phases of high sporting loads and in connection with special diets. For example, bodybuilders often use whey protein as a low-fat and low-carbohydrate protein source in their competition diet. It is also advisable for endurance athletes such as triathletes and long-distance runners to consume more protein shakes in the main season.
Regardless of physical activity, whey protein can also be used for thetotal duration be used in a diet. Especially if the daily calories are reduced again in the end phase, whey protein can be used as an alternative to protect against muscle breakdown.
The Whey Protein Ingestion Ways
High-quality whey protein is offered in instant quality and can be easily dissolved in liquids. A spoon, shaker or mixer can be used for this. Whey protein tastes good in water as well as in milk, coconut water, fruit juices or smoothies can also be combined very well with the consumption of whey protein.
Incidentally, the combination with milk is unproblematic, contrary to many concerns. It can be read again and again that the slowly digestible casein protein in milk destroys the rapid availability of whey. However, this effect is so small that it can be completely neglected. The use of whey protein is very popularin the post-workoutshake in conjunction with other dietary supplements that are useful after strength training. These include BCAAs, vitamins and short-chain carbohydrates such as dextrose. The carbohydrates cause insulin to be released and stimulate protein synthesis.
There are many ways to take whey protein. In addition to its classic use as an instant drink, it can also be used inyogurt, Quark orother dessert variations be used. Even when baking, it can partially replace ingredients rich in carbohydrates such as flour or sugar. Whey in muesli or oatmeal makes a delicious porridge that enables a protein-rich start to the day.
Tips & hints for taking whey protein
Whey proteins are offered by countless manufacturers. The price range is huge, as are the differences in quality. A look at the nutrient table is the first aid to decision-making. Protein powders should have a protein content of at least 75%, with less than 5% sugar.
Ideally that willWhey protein from pasture milk won. Milk from grass-fed cows has an ideal fatty acid profile, is rich in vitamins and results in a high-quality protein powder with the finest crystalline texture. The use of steviol glycosides instead of sweeteners such as aspartame or acesulfame K is also a quality feature.
OUR TIP: For very special success in training, we also recommend our free body check. Leave yours in just a few stepsBMI calculate and receive individually tailored nutrition and training tips. Curious?Start the body check
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