How to Drink Protein Powder

Source: wikiHow

1 Select whey protein powder for a pre-workout option. Whey protein powder is made with a byproduct of the cheese making process and is one of the most popular varieties. While there is a debate as to whether protein drinks are better before or after a workout, whey protein is quickly digested and can serve as a boost of energy and fitness before a workout.
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- You can drink whey protein after a workout too, as its quick digestion helps your muscles repair themselves very quickly.
2 Choose casein or pea protein powder to encourage slow digestion. Casein is a chemical that comes from milk, and while whey is quickly digested, casein takes a long time to break down. The same goes for pea protein powder, as it gradually releases amino acids as you digest it. Choose these protein powders for a late-night drink you can digest while you sleep.^[2]
- Casein comes from animal products and therefore is not suitable for vegan diets. If you want to digest your protein powder slowly and don’t want animal products, opt for pea powder instead.
3 Try soy or egg protein powder for their amino acid content. Soy and egg protein powder contains essential amino acids that help to grow muscle rather than repair it. The protein content is just the same as others, making soy and egg protein powder great for those looking to build muscle quickly.^[3]
- Soy protein powder tends to be cheap, while egg protein powder tends to be very pricey. If budgeting is an issue, opt for soy protein powder to get additional amino acids.
4 Opt for hemp or rice protein powder for additional nutrients.
Hemp and rice protein powder are a bit harder to come by than the other options listed here, but they also contain other nutrients. Rice protein contains B vitamins, which is great for vegan or vegetarian diets as this is normally only found in animal products, whereas hemp protein contains fatty acids and lots of fiber.^[4]
- Hemp and rice protein powder don’t contain as much protein as other types of protein powder, so be sure to supplement protein to your diet in addition to using these options.

1 Check your regular protein intake before you start taking protein powder. The regular amount of protein that’s recommended for most people is 0.36 g per 1 lb (0.8 g per 1 kg), so if you weigh 150 lb (68 kg) you need to ingest 109 g (3.8 oz) of protein each day through food, drinks, and supplements. ^[5] Take a week to write down the nutritional content of your foods and drinks and take note of areas you are deficient in.
- If you are getting less than the regular recommended amount, consider first changing your diet or taking supplements before you use protein powder. Protein powder can give you a boost, but it can also make you gain weight if not used while working out regularly.
2 Double your protein intake if you plan to train strength regularly. While the recommended amount is enough for most people, those who do regular strength training need to take double the amount to effectively allow their muscles to regrow and get stronger. The recommended amount for those who regularly lift weights and do strength training is 0.72 g per 1 lb (1.6 g per 1 kg) of weight.^[6]
- For example, if you weigh 150 lb (68 kg), you need to take 218 g (7.7 oz) per day to repair and strengthen your muscles.
3 Drink protein mixes either before or after your workout. There is no recommended time to drink protein shakes or mixes when it comes to pre or post workout. Research shows that as long as you are consuming protein around your workout, you will reap the benefits.^[7]
- There is a debate over whether drinking protein shakes before or after a workout is better. Do whichever feels more comfortable for you and is more convenient for your lifestyle.
4 Take protein powder 3 or 4 times a day a few hours apart. If you take your entire daily recommended amount of protein in one go you are not going to feel too good, and your body won’t be able to properly digest it. Spread…