With a forecasted global market share of $40.3 billion by 2032, whey protein is set to remain a staple in many people’s health and fitness routines.
Whether you’re cutting, bulking or simply trying to support your training schedule, whey protein is a convenient supplement to have in your repertoire.
If you’ve used it for your entire fitness journey or you’re brand-new to this popular supplement, get the scoop on how to use whey protein and discover how it could help to optimize your fitness.
How Much Whey Protein Should You Use per Day?
The amount of whey protein you should use per day will depend on your individual goals. Many people choose to use it only after strength training, getting most of their protein from whole food sources, such as meat, fish and legumes.
However, others, such as vegetarians or those on a bulking diet, may choose to consume slightly more per day to hit their protein target.
You should consider your training schedule, goals and how well you tolerate whey protein when choosing how much to take each day. If you are unsure, consult with your nutritionist, coach or healthcare provider.
When to Take Whey Protein
The best time to consume whey protein is dependent on your personal preference and goals.
As protein is vital for muscle growth and repair people often have a whey supplement post-workout to support recovery.
Although it’s often debated whether you should take whey protein before or after a workout, several studies have concluded that the overall daily intake is, perhaps, more important than nutrient timing.
When to Take Whey Protein for Muscle Gain
While some think that taking whey before bed helps to improve overnight muscle recovery, it is generally thought that your daily protein intake is more important than the time of consumption.
That said, we would recommend taking it after a workout. This is because, when combined with resistance exercise training (RET), a high protein consumption could help to increase body and fat-free mass.
How Long Does Whey Protein Take to Digest?
Described as ‘fast-acting’, whey protein is estimated to be digested at a rate of 10g per hour. This time could depend on whether you mix your shake with milk or water.
Should You Take Protein Powder with Milk or Water?
So, is protein powder better with milk or water? Often the cause of much debate, selecting your ‘mixer’ depends on personal fitness goals.
To help you decide which option would suit you, we’ve broken down the key differences.
Protein Powder Mixed with Milk
One cup of whole milk contains eight grams of high-quality protein and 152 calories. Therefore, if you are bulking and looking to increase your calorie intake, mixing with milk may be a better option than water.
You may also find that milk makes protein drinks more palatable as it creates a creamier and thicker texture.
It is, however, worth noting that milk is thought to slow down the digestion rate due to the additional protein. This is an especially important factor to consider when using whey post-workout as being able to utilize it more quickly helps your body with muscle protein synthesis.
Protein Powder Mixed with Water
Unlike milk, water has zero calories, meaning it’s the ideal option if you are in a dieting phase.
As water contains no additional nutrients, some people prefer to use it as a mixer as they believe that absorption is much quicker, making it a good post-workout option.
Can You Cook with Whey Protein?
Whey protein can be a useful pantry addition. Whether you’re after a high-protein breakfast to fuel your body for the day ahead or a protein-packed soup for a satisfying lunch, it can be added to a variety of sweet or savory recipes.
If it is your first-time cooking with whey protein there are a couple of things to consider. Firstly, adding it could change the taste and texture of your meal. To combat this, stick to the recommended serving size and allow for experimentation – after all, practice makes perfect.
Secondly, don’t cook at too high a temperature as this could impact the nutritional benefits.
Does Heat Destroy Protein Powder ?
While heat does not destroy protein powder, temperatures above 65°C have been shown to denature it.
Denaturing ‘untangles’ protein into a single amino acid strand. This structural change enhances bioavailability; however, it could also reduce the overall protein content of your meal. As a result, it may be worth adapting your recipes to account for this.
Can You Bake with Whey Protein?
Whey isolate powder is a versatile baking ingredient, helping to increase the protein content of recipes.
Bear in mind that whey will speed up the browning process of a bake, so you may need to decrease the baking time accordingly. Additionally, you will need to increase the liquid content too (with milk, oil, Greek yogurt, or mashed banana) to keep the bake nice and moist.
Now that you know how to use whey protein, it's tempting to just grab your apron and start cooking. But, before you do, why not explore our recipes for some tasty inspirations? From deliciously nutritious high-protein soup recipes and amino-rich carrot cake muffins discover a range of effortless ways to add whey protein isolate into your meal plan.
