The unique properties of hydrolysed whey protein make it ideal for recovery and promoting an anabolic state. A high protein content and ultra-rapid absorption rate make hydrolysed whey protein the most effective way of getting much needed nutrients to the muscles as quickly as possible. 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 ideally suited to getting the most ‘useable’ protein to the muscles fast. Hydrolysed whey protein is the fastest absorbed protein on the market. Therefore hydrolysed whey protein is the ideal choice for any hard trainers looking to maximise gains in the post workout window. 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 immediately used by the body to repair micro-trauma and increase muscle mass.
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. Post workout, the correct dosage of Hydrolysed Whey Protein is massively important. Ingest too little and you are not maximising your gains, ingest too much and you simply waste protein and therefore money. The easy solution for a lot of people is to go for the maximum amount you are likely to be able to ingest in one hit. i.e. 30g.
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 their results and how they feel strength/fatigue wise. 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
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. The ratio’s given are for strength athletes (between 1:1 and 1:2). For endurance athletes, these ratios shift significantly (in line with their training demands) and the ideal ratio of carbohydrate to protein goes up to 1:4.
When to Consume Hydrolysed Whey Protein?
The correct amount of hydrolysed whey protein and carbohydrate should be consumed immediately post-workout for maximum benefit. Due to its ultra-rapid absorption, hydrolysed whey protein should be taken with room temperature water and a carbohydrate source that can be digested as fast as possible (i.e. dextrose and/or maltodextrin). Anything else is likely to slow things and faster absorption will generate better results from increased protein synthesis. Hydrolysed whey protein has been proven to trigger a far greater insulin response than any other protein type but to really maximise results carbohydrate should also be taken.