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As someone who is very dedicated in their weight training, you always aim to broaden your knowledge on the field to achieve the best possible results for yourself.  This means you will no doubt come across the mention of supplements, to take alongside your training.   The other recurring thing you will see is the importance of protein in your diet.  This is where whey protein comes in.

Whey is a natural product (a bi-product of cheese) and is available in the bodybuilding world as whey protein powder.  This powder is then mixed with water or milk to take as a supplement.  A common question, certainly one I thought to myself when I first started, is when to take it?  Whey powder can be taken at various times, on workout days and also rest days.  On workout days it can be taken twice, both pre and post workout.  Pre workout is usually a lower dose, roughly around 10 grams.  This dose can prolong muscle activity whilst training.  The larger dose, approximately 40 grams is taken post workout.  Here, it begins to help muscle repair and growth, as it does when taken on rest days.  The rest day dose is around 20g grams.

Approximately 30% of your daily food intake take should be protein and whey is a great source for this and is quickly absorbed into the body, which is another reason why it is so effective pre and post workout.  Whey protein then however is not the best source of protein to take for overnight benefits as it is quickly absorbed and short acting.  A slower absorbed protein, for instance Casein Protein, would be better for this.  Whey should also not be used as a replacement source of protein, just an extra alongside natural sources.

Supplements are very important with weight lifting or training, if you are looking for muscular hypertrophy (or muscle growth).  Do your research though and do always check manufacturer’s labels for special dietary advice and for how much protein is being delivered per scoop.  This is important, as brands can vary, as can the delivery method i.e. there will be more protein available if it is taken with milk rather than water.

I wish you all successful training and hope you reach your goals.

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