First time whey protein

Bob314159

On impulse today - I got a tub of whey - but I'm clueless on how to use it.

I find it hard to get enough protein - so I hope to improve that. I'm running about 70 - my goal is 100. - I get most protein from cheese & Greek yogurt - some eggs, some tuna - also fish once a week. I only eat meat once a week.

I do weights 3 times a week - should I time whey consumption with that?

Also - my first taste test ended up with 4 carbs for the powder but 11 more for milk - which seems too high.

ladipoet

There are whey protein powders out there that have <1 carbs per serving:

http://www3.netrition.com/sdc_nutrition_about_time_whey_isolate.html

You can use whey protein powder to sub in for a portion of "flour" in any recipe that calls for flour (1/4th, 1/3rd, 1/2 a Cup or sometimes even the full amount called for). Here's a list of things I make using Whey protein powder (and by the way these are all low carb): sugar cookies, protein pancakes, gelatin (I add more protein to mine), ice cream, soul bread, cottage cheese gelatin fluff, white chocolate brownies, rhubarb pecan scones, carrot cake mini muffins with cream cheese frosting, etc. You are basically only limited by your imagination. Check out the following website for recipes that regularly use Whey as an ingredietL

http://shecallsmehobbit.com/category/hobbitrecipes/

Gallowmere1984

First, get a powder that tests decently, as many labels are lies: https://labdoor.com/rankings/protein

Second, drop the milk if you need to reduce carbs. I use a 40/60 blend of MyProtein's impact wheys and micellar caseins. A 50g shake mixed in water comes out to 4 carb, 2 fat, 41 protein.

Stockholm_Andy

^^Good advice (and a useful link) and I'd second MyProtien's products as being good.

That said I'm sure you want to use up what you've got.

As Gallow said you can drink it with water I you don't mind the taste. Almond milk would be another lower carb alternative.

Also you said your eating Greek Yogurt. I've sometimes mixed whey into that instead of drinking it.

You asked about timing around your workouts. If you spend anytime on BB sites you'll see loads of debate around timing protein (and carbs) in the 30 minute window after lifting.

Some studies seem to show 20g of protein directly after lifting may maximize muscle protein synthesis (the process that helps promote the muscle repair and growth).

IMHO unless your a bodybuilder don't worry about timing.

pdxhak

Optimum Nutrition Gold Standard. Love their flavors and just mix with just water. I also use the protein to make pancakes, ice cream and mug cake