Whey protein is known as the king of protein. It has the fastest absorption and the best absorption rate among all proteins. Among them, whey protein isolate has the highest biological value, which can reach 157. Whey protein is undoubtedly the most basic nutritional supplement for fitness and bodybuilding enthusiasts. When we buy whey protein powder, we can often see the recommended usage indicated on the outer packaging: "Add the protein powder to a cup of cold water or skimmed milk, stir and drink." So when should you take it with cold water? When should you take it with milk? What are the benefits of taking it with milk?
Whey protein itself is a protein extracted from milk. Generally, only 20% of milk protein is whey protein, and the remaining 80% is casein. If we take whey protein on an empty stomach, we will soon feel hungry, mainly because whey protein has the characteristics of fast absorption. The digestion time of casein is very slow, generally reaching more than 2.5-4 hours. And now we see that the matrix protein powder on the market is actually composed of whey protein, casein, and a variety of other proteins, and its purpose is to achieve a slow release effect. From a more economical point of view, taking whey protein with milk can delay its digestion and absorption time, thus approaching the effect of matrix protein powder.
So is it better to absorb it quickly or release it slowly? The key depends on when you take whey protein. I personally think the best times to take whey protein are in the morning, before training, after training, and before bed.
Wake up in the morning After sleeping for several hours without eating at night, the glycogen in the body is in a very low state, and the body's muscle tissue is already in a catabolic state. In the morning, I recommend taking whey protein powder directly with cold water, which can achieve rapid absorption, stop catabolism and restore muscle protein lost at night.
Before training, supplementing with high-quality protein can prevent the catabolism of muscle tissue to provide energy during training. Long-term and high-intensity training is mainly supplied directly by glucose in the blood, but at the same time, free amino acids in the body will also participate in oxidative energy supply under certain conditions, and can account for 5%-10% of the total energy consumption of exercise. Among them, branched-chain amino acids account for the energy supply of amino acids.60% of the total. Whey protein is rich in branched-chain amino acids. Supplementing it before training can increase the concentration of free amino acids in the blood and reduce the catabolism of muscle tissue. Generally, I recommend taking whey protein with milk 1 hour before training. This can ensure that it is released slowly during training and maintain the concentration of amino acids in the blood at a certain level for a long time.
After training is the most critical time to take whey protein. High-intensity training actually damages muscle fibers. To repair your muscle fiber tissue and switch your muscles from catabolism to anabolism, you must take proteins with fast absorption speed and high absorption efficiency. Therefore, I recommend taking whey protein powder directly with cold water immediately after training.
Because you cannot eat for a few hours at night, supplementing whey protein before going to bed can effectively prevent muscle breakdown at night. In addition, whey protein also contains branched-chain amino acids and glutamine, which can stimulate the secretion of the body's natural growth hormone and promote the synthesis of muscle tissue during sleep. Before going to bed, I recommend taking whey protein with milk to ensure a slow supply of protein for a long time at night.