Strength Training

How to take whey for the first time?

Have you decided to take the plunge and try whey for the first time? You are in the right place! Whether you’re a novice athlete or a fitness enthusiast, whey can benefit you.

In this article, we will tell you how to choose whey, why to use it and, above all, how to use it best.

How to choose the right whey?

For beginners, finding your first jar of whey can be confusing. To make it easier for you, know that there are mainly four types:

  • Concentrated whey : This is the most common type. It is often more affordable and contains around 70-80% protein, the rest being lactose and fat. It is ideal for those who do not care too much about the minimum intake of fats and carbohydrates.
  • Whey isolate : With around 90% protein, this form is cleaner and contains less lactose and fat. If you are lactose intolerant or want to minimize your calorie intake, isolate is a great choice.
  • Whey hydrolyzate : It is a predigested form that allows faster absorption. It is often used for people with digestive problems or for athletes looking for a quick recovery.
  • Native proteins : Native proteins are obtained directly from milk by gentle filtration methods. They offer exceptional purity and quality, with a high content of essential amino acids. This type of whey is ideal for those looking for premium quality protein.

Why take whey?

You read everywhere that whey is essential for gaining muscle. But why ?

Whey is valued for its ability to provide a quick and effective source of protein. Increases muscle growth and helps with recovery. By providing all the essential amino acids, it is considered a complete protein.

How to use whey?

For beginners trying whey, it is essential to start with an appropriate dose. Typically, a serving of whey is between 20 and 30 grams of powder, which is about 1 to 2 scoops.

The most common time to consume whey is after a workout when the muscles need protein for repair. However, you can also have it in the morning, as a snack or even before bed. The goal is to spread your protein intake throughout the day.

It is obvious that this whey must be included in the nutritional program. It supplements your sports diet, does not solve frequent deviations.

To prepare it, whey can be mixed with water, milk or even incorporated into recipes such as smoothies or pancakes. If you are in a hurry, a simple shake with water will do.

Over time, there is no doubt that you will quickly try something other than the classic recipe to make your shake a delicious drink.

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