For muscle building you need a lot of protein. If you exercise regularly and strenuously, you will get 2 grams of protein per kg of your weight of your body every day.
Whey proteins are one of the most productive sources of protein because of its high biological value. You should always remember that a well- balanced diet should come primarily from proper foods and whey proteins should be looked only as supplements to your main meals. However, there are times when you don’t get a chance to grab a bite and a shake is all you need to keep your muscle-building process in working order.
Waking up to Whey:
You may have gone about 8 hours without proper nutrition while you were asleep and your body requires some amount of protein. You definitely would not want to be hungry for that long when you’re up and awake and a protein shake is an easy way of getting the all the essential nutrients in your body, but at the same time, never leave other food as they give you a metabolism boost.
A pre-workout shake:
A shake before your workout is a good idea if you can have it around 30 minutes before your first session – any longer than that and you won’t get any extra advantage. Also, it is very important that you have a shake that is not entirely protein-based. You should see that your mix has some amount of carbs in it. A lack of carbohydrates can get you exhausted and exposed to muscle wear and tear (you would definitely not want that!)
Get yourself a post-workout shake:
A post-workout shake is also a must. Again, adding some carbs in your shake is a good idea. After a strenuous work-out, your body definitely needs that.
Shake before you sleep:
It is not a bad idea to take a scoop or more of proteins around an hour before you sleep in. Your muscles get deprived of proteins while you are asleep, so to minimize the those negative effects you can take a shake. At this time, your growth hormones are heightened, so night- time is the most important time for your body
• Over-consumption of protein (be it natural or whey) is one of the chief reasons for kidney stone formation.
• Some studies suggest that presence of high amount of protein in the body may lead to mineral imbalance which can cause the
loss of mineral bone density.
• High lactose content in the whey might cause constipation.
• People with a lactose intolerance may avoid whey proteins altogether but they can consume soy protein.