When you need a good protein source to step up the effectiveness of your exercises, using whey protein supplements is a great way to start - the only thing to decide is when to take whey protein and how to take whey protein.

Whey Protein Supplements Explained

Whey protein is a by-product of cheese production and one of several proteins derived from milk. Whey protein has two types - whey protein isolate and why protein concentrate. The former is the purer of the two and boasts less fat and lactose. The second has more fat.

Whey isolate supplements are usually more costly but have more protein. Whey concentrate supplements are cheaper but with a more fat. A combination supplement - featuring both isolate and concentrate - is usually recommended as the ideal mixture.

These supplements have the following benefits for your workouts:

Develop muscle

Speed recovery time

Lessen injuries from working out

Feel better during workouts

Advice on How to Take Whey Protein

Protein for the average person comes from certain foods and drinks, but many dietary habits don’t provide nearly enough of the protein needed for muscle building. Before you can figure out when to take whey protein supplements, first find out how.

Whey protein supplements are available in powder form, in a variety of flavors. How to take whey protein is at the discretion of each person; it can be mixed with milk, water or other liquids, or even certain foods, such as yogurt.

For weight gain, the best advice is to mix the powder with whole milk; mix with water or soy milk for lean muscle building.

Daily Doses of Whey Protein

Before deciding when you should use whey protein, determine how much you should be consuming, and this should be based on weight and goals. To build muscles, aim for .7-.9 grams of whey protein per pound of body weight.

With higher body fat by nature, women should aim for a little less. If you are trying to maintain muscles, you can also use a little less. To find the number of grams of whey protein you should consume from supplements, take the total amount of protein needed in a day and subtract the grams of protein you consume in your daily eating routine. Some examples:

120-pound woman X .7 grams = 84 grams of protein needed a day. If she eats 40 grams of protein, then she would needs 44 grams of whey protein in supplement form.

180-pound man X .9 grams = 162 grams of protein a day. If he eats 90 grams of protein a day, then he would need 72 grams of whey protein from supplements.

Now, on to the next step of deciding when to take whey protein.

Optimal Time for Whey Protein Supplements

Whey protein digests quickly, so it’s a good supplement when you require protein fast - for example, first thing in the morning and post-workout. Still, consider a few more things in determining when to take this supplement.

It is recommended that a whey protein shake be consumed no later than half an hour after exercise to encourage muscle building and avert cortisol buildup. Cortisol is a hormone that slows the building of muscle.

Drinking your shake before AND after training is perfect for muscle building, and having a whey protein shake prior to turning in for the night will aid weight gain goals.