What is whey protein & does it work?
Whey is a high-quality source of protein rich in essential amino acids, that has been shown to enhance muscle protein synthesis (MPS) post-exercise in several studies. It was also shown to be superior when it is taken post-exercise compared to other protein sources (casein & soy). Because of these properties, whey can accelerate the recovery process of muscle function after resistance training or sporting events!
How Much Do I Take?
- Several systematic reviews on nutrition and training have shown that consuming 20-40 grams of whey protein post-exercise can optimize MPS.
When Should I Take It?
- Contrary to traditional belief, the window of ingestion to optimize MPS is up to 2 hours! Some results actually showed that whey protein supplementation had a positive effect size up to 96 hours post-exercise.
Overall, whey protein supplementation can help you get the most out of your training & athletic events, if you consume it as above!