A high protein content and ultra-rapid absorption rate make hydrolysed whey protein a very popular protein shake of choice. In this article we will investigate the optimum doses of hydrolysed whey protein for maximal benefit.
Hydrolysed Whey Protein & Carbohydrate Consumption
Hydrolysed whey protein is the fastest absorbed protein on the market. This is because the peptide chains in hydrolysed whey protein are pre-digested down to chains of less than three amino acids. This allows hydrolysed whey protein to be utilized by the body as fast as possible.
Hydrolysed Whey Protein Dosage
There are lots of different recommendations as to how much protein the body can absorb in one serving, but generally it is agreed that the maximum is around 30g. Studies using hydrolysed whey protein have been undertaken using anything from 15g-40g and all have been proven to be effective doses. I would argue a lot of this would be down to the individual’s body composition.
If you are to get the best benefit from hydrolysed whey protein, then the solution is to work out the dosage based on weight. Suggestions vary (along with the research findings) and a lot of this is subjective and open to personal opinion and experience. An individual should take these as rough guidelines and tweak them depending on individual responses. However the most common guidelines suggested are:
Protein: 0.2 – 0.4g per kilo of bodyweight
Carbohydrate: 0.4 – 0.8g per kilo of bodyweight
or
Protein: 0.25-0.30g/lb of lean body mass
Carbohydrate: 0.25-0.50g/lb of lean body mass
When worked out, these values end up pretty similar amounts and depends on how accurate you want to be.
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