An effective muscle-building plan should include both exercise and diet. A key dietary factor for muscle growth is protein intake, as protein plays a crucial role in repairing and strengthening muscles after workouts.
While protein can be sourced from various foods, whey protein remains a popular, accessible, and convenient choice. Whey is derived from dairy, specifically the liquid that remains when milk is transformed into cheese. It’s the same liquid you might notice on top of yogurt containers.
Whey proteins can be isolated and converted into powder, efficiently delivering amino acids into the body. Yet, determining the right amount of whey to consume can be challenging. Thus, consulting experts like Dr. Matthew Pikosky, vice president of nutrition research at the National Dairy Council, is beneficial. In an interview with NCPIC, Dr. Pikosky shared that the ideal amount isn’t as straightforward as one might assume.
Factors Affecting Whey Consumption
Dr. Pikosky emphasizes that a one-size-fits-all recommendation for whey protein doesn’t apply, as individual needs vary. “Whey protein intake should be personalized and integrated into a balanced diet,” he advises. He emphasizes that total protein intake should align with the Acceptable Macronutrient Distribution Range (AMDR). For adults, the AMDR for protein ranges from 10% to 35% of total calories (via the Office of Disease Prevention and Health Promotion). Adhering to AMDR guidelines helps prevent overconsumption of one food at the expense of another.
Dr. Pikosky recommends a diet based on whole foods from various groups to meet nutritional needs. Whey protein can supplement one’s diet to meet protein goals. However, he advises consulting a doctor to avoid nutrient deficiencies: “Moderation is key.” (Here are some surprising side effects of whey protein.)
Timing and Whey Protein Intake
Does timing matter when taking whey protein? “Overall protein intake is most important, with timing being secondary,” Dr. Pikosky states. “Research shows that strict timing related to workouts isn’t necessary.”
A 2020 review in the Journal of Nutrition found that increased protein intake improved lean body mass in adults, based on 65 studies, with timing having no impact on muscle growth. Meanwhile, a 2017 review in the Journal of the International Society of Sports Nutrition recommended even protein distribution across meals for optimal results.
To enhance muscle building and repair, consume proteins with 700 to 3,000 milligrams of leucine, an amino acid. Whey is rich in leucine; other sources include beef and corn. Additionally, whey is a complete protein, containing nine essential amino acids not produced by the body. (Learn what happens when you begin taking whey protein.)
