When should you take your whey shaker?

Whey protein is undoubtedly the first dietary supplement to come to mind when considering supplementation. While athletes and bodybuilding enthusiasts are no longer unaware of the benefits of protein supplementation, many of them don't necessarily know when to take their whey shakers.

As you can imagine, the frequency of intake and the ideal time to consume whey will depend on many factors, including your goals. That said, we're going to give you the rules you need to follow to ensure your body assimilates amino acids, and BCAAs in particular, in the best possible way.

Contents

What are whey's uses?
- Whey protein with no added sugar
When should I take my whey shaker if I'm a bodybuilder?
When should you take your whey shaker if you practice an endurance sport?
When should I take whey if I want to lose weight?
Our advice for consuming whey in the best conditions
Whey for breakfast, good or bad idea?
Frequently asked questions :

What are whey's uses?

That's right, we rarely start with this question... After all, why take whey? Whey is distinguished from other protein powders by its biochemical properties.

This product is easily assimilated by the body, yet has an excellent amino acid profile. It provides amino acids that the body is unable to synthesize (such as BCAAs), and these nutrients are rapidly absorbed into the bloodstream.

In this context, it's the ideal protein powder for post-exercise supplementation. We come back to these questions in detail in our article on which whey to choose when you're a beginner.

Those wondering when to take their whey shaker already have an answer. As a general rule, this dietary supplement is consumed immediately after training. However, recent studies may have changed the attitude of exercisers towards post-exercise whey intake.

In the past, athletes and body-builders were quick to reach for their protein shakers after training to take advantage of the anabolic window.

However, researchers have recently shown that waiting an hour or two does not affect recovery or mass gain. Despite this wait, the body will still absorb the amino acids and BCAAs and use them appropriately.

What's more, immediately after training, the digestive system isn't necessarily ready for protein digestion. But you probably don't train every day, so check out our article: should you take whey on non-workout days?

Whey protein with no added sugar

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No additives, no sweeteners
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Choosing your Protéalpes whey

Available in packs of 3 to 4.5 kg

When should I take my whey shaker if I'm a bodybuilder?

As mentioned above, whey is designed for post-exercise consumption. Following this rule won't be too difficult if you only need a shaker to supplement your protein intake.

So, for strength sports, we tend to recommend taking whey post-training.

Nevertheless, the athlete remains relatively free, the most important thing being the total daily dose.

If taking it before or during training is the easiest thing to do, and if it suits you from a digestive point of view, and/or if you're used to it, then stick with it!

In cases where you'll need to take another dose to reach your daily target, the subject is still a matter of debate.

Some bodybuilding enthusiasts prefer to take another dose of protein powder before bedtime. For them, this solution will make the most of the hormones secreted by the body during sleep.

Sleep is indeed conducive to the synthesis of new muscle fibres, and therefore to muscle mass gain. Consuming whey in the evening, before bedtime, is very interesting, and can even help you find sleep, thanks to tryptophan and glutamine.

Good to know: for pre-bedtime supplementation, slow-assimilating protein powders such as casein are often recommended.

So how do you choose between whey and casein? Consult our article if you need to, but to give you a clue, it's possible to get close to the desired effect with casein, by taking your whey just after a meal.

By consuming your shaker after dinner, as a dessert, you can slow down the rate of absorption. The whey will be digested more slowly, effectively supporting the repair of muscles damaged by exercise.

Of course, there's nothing to stop you taking your whey shaker when you wake up, before or after breakfast.

The point here is to break the night-time fast as quickly as possible. During the night, if protein is lacking, the body can destroy muscle fibers to recover amino acids. An early morning intake therefore avoids muscle breakdown and loss of muscle mass.

When should you take your whey shaker if you practice an endurance sport?

For endurance athletes, whey is best consumed after training (or after competition, of course).

For these athletes, supplementation aims to optimize recovery from specific training, reduce the risk of injury, and improve muscular response to this effort.

Endurance athletes need to consume around 20-25 g of protein after their sessions, to maximize the effects of training.

Are you a running enthusiast? We've put together a complete article dedicated to whey types for running.

For professionals, post-training intake is not set in stone. Indeed, in the context of a very long event (>12h), runners and trailers can consume protein powder during the race.

However, we would stress that this practice is specific to top-level athletes, monitored by nutritionists, and that "simple", post-training intake remains the most indicated practice for endurance athletes.

When should I take whey if I want to lose weight?

Whey is sometimes included in slimming diets for overweight people. Not that this protein powder makes you slimmer, but it has a high satiety (appetite-suppressant) capacity and can therefore help you lose weight.

So take your shaker between meals, as a snack, to avoid snacking. Whey is a relatively low-calorie, appetite-suppressant food supplement. It will eventually help you balance your calorie intake for accelerated weight loss.

Of course, you'll need to review your diet to achieve lasting results and avoid the notorious yo-yo effect.

A successful diet is based on a healthy, balanced diet. Here, protein powders can help reduce calorie intake gradually, without replacing meals.

Whatever the case, you should always adapt your dryness to the type of effort involved. Once again, taking whey is simply a catalyst for achieving your goals: if you want to lose weight, its appetite-suppressant properties, combined with a suitable diet and activity, will enable you to reduce your body fat. On the other hand, although whey is not fattening in itself, it can help you build muscle and thus increase your muscle mass.

Our advice for consuming whey in the best conditions

We hope that all the information provided above answers your questions about when to take your whey shaker.

Key points to remember

In short, this protein powder is much better suited to post-workout intake.

By taking your shaker after your training session, your body will quickly use up the amino acids and BCAAs contained in this product, allowing you to effectively benefit from their beneficial effects.

When to take your protein supplement is therefore important, but not as important as how to take your whey. For example, should whey be taken before or after exercise?

Remember that supplementation should be a source of pleasure, not a constraint. If you impose too strict a routine on yourself, fatigue could dissuade you from continuing to take whey. So it's best to be flexible, depending on your lifestyle and habits, when integrating whey intake into your physical preparation.

If you're a bodybuilder, and enjoy consuming your whey shaker early in the morning, before training, after lunch, between meals, or even in the evening, go for it! However, this only applies to bodybuilders.

For endurance athletes, whey consumption loses its relevance prior to training. For this group, the main aim is to improve recovery, not hypertrophy. The best advice is to take your whey shaker after exercise, when you're rehydrated and calmer.

Whey for breakfast, good or bad idea?

Although whey is ideal for consumption just after training, some athletes are forced to choose another time of day to enjoy their shaker.

Many of them prefer to have this snack during breakfast. This practice has no detrimental effect on your progress. Nevertheless, preparing a shaker in the morning can be a bit tricky for those in a hurry.

For these people, it's best to prepare this high-protein beverage the evening before. You can then store it in the fridge to consume your whey at breakfast.

Since this meal of the day is a moment of pleasure for many people, you can prepare a gourmet shaker inspired by our whey-based recipes.

That said, to get your day off to a good start, we recommend mixing cocoa or vanilla in a shaker filled with equal amounts of water and milk.

All that's left is to add oat flour for a nourishing, protein-packed drink.

Caffeine addicts can also add soluble coffee to the mix to get their caffeine fix. In all cases, adding a source of carbohydrates will help slow down protein assimilation. Thanks to this ingredient, your body will absorb amino acids throughout the morning. All the more reason to build mass or muscles.

Frequently asked questions :

When should I take whey isolate?

Whey (including isolate) is generally recommended for post-exercise consumption, whether you're involved in bodybuilding or endurance sports. If you're overweight and looking to lose weight, you can take it between meals as an appetite suppressant.

When is the best time to take whey?

The best time to take whey depends on your goals and the type of sport you practice.

As a general rule, post-exercise consumption is recommended, but it has recently been shown that waiting an hour or two after exercise does not impair recovery or mass gain.

In the end, the important thing is regularity, so the best time to consume your whey is the time that suits you best.

How long does it take to drink a shaker?

According to scientific sources available to date, there is no specific time limit established for drinking a whey shaker.

The important thing is to follow the recommendations for intake (before, during or after exercise) and to ensure that the shaker is consumed in accordance with your nutritional needs and goals.

When should I take whey for a dry period?

If you're looking to lose weight, dry out or are in a phase of lean mass gain, you can take whey between meals as an appetite suppressant. Whey helps balance calorie intake and can accelerate weight loss.

When should you take your whey for weight gain?

For mass gain, post-workout whey consumption is recommended but not compulsory, as the most important thing is the quantity of total calories ingested during the day. To achieve these macro goals, check out our special mass gainer shaker recipes. Some athletes also prefer to take another dose before bedtime to take advantage of the hormones secreted during sleep.

To round off your reading, take a look at our article on how many whey shakers to take a day or what it means when your shaker foams. And why not our article on organic protein wheys and ProtéAlpes' opinion on the matter if you're curious 🙂

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