What are the benefits of Whey Protein?
You need to consider what you’re eating overall. Calories (energy taken in as food and drink, and used by your body to fuel activity and growth), can be split into 3 types of macronutrient:
ONLY protein will help rebuild and repair muscle. Carbohydrates are used primarily for fuel, fats help regulate hormones, and provide a number of health benefits (including optimising testosterone).
Protein is found primarily in meat & fish, or soy, eggs, nuts if you are a veggie. Legumes can also be good sources. You need to be aware that most of these sources also contain mixes of carbohydrates and fats, so you need to make sure that when trying to increase protein consumption you don’t over-eat fats or carbs. For example, although almonds are great sources of protein, they contain roughly double the fat grams per handful than they do protein.
Whey Protein is the most commonly used type of protein in protein powders. Benefits of whey protein are that it is absorbed by the body very quickly and easily and is ideal for post-workout
To maximise the benefits of Whey Protein it is best used
- immediately post workout (2 scoops or 60g’s for men, and 1 scoop or 30g’s for women)
- first thing upon waking
- at other times of the day when a protein rich meal would be time consuming or inconvenient
A high intake of protein will help provide your body with the nutrients and calories it needs to grow and repair muscle tissue.
Using whey protein allows the athlete to increase their protein intake without vastly increasing their intake of other macronutrients, and have greater control over their diet. It’s also relatively good value – since 1 scoop of protein powder will often cost around 30-50p, and contain up to 30g’s of protein, and 1 chicken breast around costs around £1.50, with 35g’s of protein.
The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day