Taking Whey Protein before or after training? Experts have an answer

When we talk about bodybuilding and hypertrophy, one of the first things that comes to mind is definitely Whey Protein. This supplement is most popular among those who exercise regularly and want a more defined shape. However, there is always a doubt that hovers among those who use it: is it correct to take Whey before or after training?

Read more: Bodybuilding: more frequency or more intensity? See what new research says

What is Whey Protein?

First of all, it is important to clarify what Whey Protein is. Those who are older or less knowledgeable believe that it is a anabolic, but it is far from it. This supplement is nothing more than whey protein, composed mainly of alpha-globulin and beta-globulin proteins.

Whey is practical and easily absorbed by the body, which is why it is often used by athletes or physical activity practitioners to beat the amount of protein they should consume daily. In addition, it provides all the amino acids that we do not produce. Therefore, it facilitates the production of muscle fibers.

What types?

You can find this supplement in three types on the market: concentrate, isolate and hydrolyzate.

The concentrate goes through just one filtration and preserves the carbohydrates, minerals and milk fat. On the other hand, the isolate has more rigid protein extraction processes, leaving it as pure as possible, with a very low carbohydrate and fat content. It is even the most suitable for lactose intolerant.

The hydrolyzate went through a process that “broke” all the amino acids in the protein. The idea is to facilitate your body's absorption and digestion, as it won't have to spend energy breaking down. Despite being the most expensive of the three, it can be a good option for those who have digestion problems and suffer from gas resulting from the ingestion of milk protein.

For those who do not like or cannot eat milk, there are options for this supplement made from meat protein. And, for vegans, some brands are already betting on vegetable protein blends, extracted mainly from peas and rice.

There are several flavors of Whey available on the market. You can find it in more traditional flavors – like strawberry, vanilla and chocolate – and also in some more exotic ones – green corn, tiramisu, beijinho and dulce de leche.

Whey before or after training?

Without further ado, let's get to the answer of millions. Should I take Whey Protein before or after my workout? Whatever.

Until some time ago, it was believed that the supplement should be ingested immediately or within two hours after training, to take advantage of a supposed metabolic window of the body. But science has already demystified this information.

The right thing is to hit the amount of protein needed for your body, regardless of your training schedule.

Therefore, consultation with a nutritionist is essential. In addition to calculating how much of each food you will need to eat, it will also tell you the amount of Whey Protein that you should take daily for the best functioning of your body and the best performance of your hypertrophy.

Graduated in Social Communication at the Federal University of Goiás. Passionate about digital media, pop culture, technology, politics and psychoanalysis.