Whey Protein: Best Usage & Dosage Recommendations
Whey protein is world’s topmost supplement prescribed to bodybuilders and most athletes. Majority of these people have made sure that this supplement is on their table and they consume it as pre, intra- and post-workout supplements and this whey protein benefits them for sure. Everyone has witnessed how whey protein quickly assimilates in your stomach and provides instant benefits because as soon as they consume it, their bodies show signs of replenishment and fulfillment.
Newcomer’s Misconception on Whey Protein Dosage & Usage
Most newcomers are often a confused lot and think that Whey Protein Powder is responsible for a muscular body and not the time spent in the gym lifting weights whereas it is the other way around. In this confusion, they tend to overshoot the dosage which sometimes becomes detrimental to their body.
We feel it is better to understand what is the optimum dosage & usage of Whey Protein so that all newcomers can get the best of exercises and the supplements.
Whey Protein Dosage
When deciding about the dosage, it is better to consider the recommended daily allowance (RDA) so as sustain a balance of protein synthesis when compared to degradation in healthy adults. This is to account for the differences in protein metabolism and nitrogen losses which happen via urination and excretion.
For a normal man of 75 kg would be:
0.8 × 75 = 60 grams per day
The above figure covers all healthy men and women over 21 years of age. Though those exercise heavily, this figure can rise up to almost twice the amount shown above. This figure looks exaggerated but is safe for most purposes.
The RDA was created to allow for an individual's differences in protein metabolism-since people's metabolic rate can vary due to numerous factors.
Dosage Values for various Physical Exercises
Research has recommended optimum values for protein intake which usually varies from person to person and we provide average values for various sports. This will enable you to get a hint on the necessary protein supplementation. Since exercise breaks down additional foodstuffs coming from protein, carbohydrates and fats, trained individuals require more calories-especially coming from protein to accommodate recovery and muscle maintenance.
The latest studies relating to protein requirements used nitrogen balance assessments and amino acid tracer studies throughout one semester. This had one slight disadvantage for trained individuals because nitrogen balance studies may underestimate the amount of protein needed for optimal performance related to exercise. All athletes whether they came from endurance, resistance, or any other form of training, required additional protein to fuel their metabolism properly.
The normal protein intake should range from 1 gram per kilogram to maximum of 1.6. The maximum value can be reached if you cycle for more than 2 hours daily.
Experienced runners can easily digest protein up to 1.6 grams per kilogram of bodyweight. Those are not so professional, should keep the value below 1.4 grams per kilogram of bodyweight.
Sports like Football, Hockey are called intermittent sports and the players are recommended a value of 1.4 – 1.6 grams per kilogram of bodyweight.
Though swimming is also considered within the ambit of intermittent sports, the presence of water makes the task much tougher. Hence the recommended values are 1.6 – 1.8 grams per kilogram of bodyweight.
Bodybuilders who are involved in activities needing strength as weight lifting have a need for higher protein content than the endurance activities. The recommended values at around 1.8 grams per kilogram and this very much suits the early stages of training or when exercise volume changes dramatically.
Higher Values Allowed for Lean Muscle
Bodybuilders looking for gaining lean muscle mass can easily up the protein supplementation up to 1.8g per kg per day is suggested to stimulate lean muscle mass accretion. However, those who are targeting towards power sports (e.g. Olympic Weight Lifting) can easily exceed the limit of 2.1 to 2.4 g per kilogram of bodyweight.
Strength or power exercise is always thought to increase protein requirements even more than endurance exercises, particularly during the initial stages of training or sharp increases in volume.
Bodybuilders targeting to maintain lean body mass who consume sufficient carbohydrates and less fat can up their protein content up to 3.0g per kilogram of bodyweight.
Some Observations while consuming Whey Protein
Research is always ongoing and various bodies keep prodding the latest findings and then elucidate their results and some of them are:
- People engaged in regular exercises and strength trainings require more protein than those whose life is totally sedentary.
- For active people, who exercise daily the recommended value of 1.5-1.9 g/kilogram of bodyweight, the protein quantity is not only safe but can also improve the training conditions.
- Though many documents blame protein for kidney failures, it is also noted that those who have balanced, nutrient-dense meals with protein never experience kidney problems whatsoever.
- Though individuals can get their recommended proteins from varied regular diets, protein supplementation is the most convenient way to ensure adequate and quality protein intake for all athletes.
- There is too much talk on the bio-availability of protein supplementation. Many people recommend one protein type over the other and offer many reasons but such superiority is yet to be established. As long as the protein consumed is digested well by your body, it is better not to get carried away in these loose talks.
- Timing is an important factor when you are on protein supplementation. This is especially true if you are engaged in overall exercise training programs, weight lifting and resistance trainings because timing is essential for proper recovery, rebuilding muscles, the immune function and growth and maintenance of the lean body mass.
- BCAAs (Branched Chain Amino Acids) do improve exercise performance and recovery from injuries while and after exercising. There is a repair and rebuilding process and then muscle synthesis is also involved and these BCAAs are much helpful in this.
- Most of the tests were conducted on animals and no concrete evidence can be drawn from it. Though it is always best to be cautious in increasing the dosage manifold, our body can still tolerate it if you are engaged in stiff exercising routine.
- Drinking adequate amount of water can ward off any side effects by flushing out the excessive proteins.
Usage Guide for Whey Protein
As told earlier, timing is very important when you choose whey protein for yourself. The two most important times to consume whey protein are 15-30 minutes before your workouts and within 30 minutes after your workouts.
While doing this please remember that whey protein digests very quickly. The following points remind you how to get the best out of consuming protein supplementation:
- Providing a superfast stream of amino acids to the muscle tissues before, during, and after resistance trainings, promotes maximum muscle growth. Whole-food protein sources like chicken breast, eggs, fish and beef won't digest that fast enough to be beneficial during these critical times. This is one of the reasons why whey protein is preferred by most bodybuilders.
- Before weight training, you should take about 10-20 grams of whey protein to enhance muscle strength, increase endurance, and decrease muscle breakdown. After your workouts, go with 20-40 grams of whey to enhance muscle recovery, repair and rebuild and boost muscle protein synthesis.
- You should also seriously consider taking 20-40 grams of whey protein as soon as you roll out of bed. This will stop the muscle breakdown that occurs as a result of fasting overnight. You can also drink a 20-40 gram whey shake as a snack between meals to boost muscle growth and support fat loss. These generous helpings will mean a lot for your growing body.
- As a tip, you can create a tasty whey protein smoothie and sip regularly throughout your exercising day so that the liquid neither stays in your stomach for long, nor causes any delay in feeding muscles. Moreover, this is most convenient approach than waiting for the right time to open the protein bottle and consuming it.
- Having adequate sleep at night and drinking sufficient water helps you to utilize whey protein to the fullest.
Conclusion Whey Protein is a safe supplement for almost everyone. If you maintain a healthy exercising routine, drink sufficient amount of water daily and have a good night’s sleep, you can conveniently overlook what the Gurus opine on the Internet.