Isolate protein powder: Everything you need to know

 You might be spending hours on end in the gym lifting kettlebells, barbells, and dumbbells to get big strong muscles. However, if you are not putting the same effort into your diet, the results of your hard work might not be that impressive. Consuming more proteins is the surefire way of ensuring you are supporting your workout regime. How much protein can you consume, and how can you supplement it with Isolate protein powder?

When do you require a protein powder?

If you engage in an exercise program that calls for endurance training, weight training or cardio, you need more protein than the current recommendation of 55gms per day. Isolate powder protein is an easy and quick way to boost your intake. However, this powder is not supposed to replace your regular diet. Take as much protein from food as possible and only supplement with protein powder.

How should you consume the powder?

There are plenty of ways through which you can consume protein powder. Some of the easiest include adding it to liquids such as water, coconut water, or milk. You may also add it to your power or fruit smoothies. If you love to cook, you can include it in your meals. There is plenty of guidance on the internet on adding it to your meals.

How Much Powder should you consume?

Most isolate protein powder serving is pegged at 30gms, and for a good reason. According to research, this amount is perfect for repairing muscle damage after training and for starting muscle protein synthesis chemical reaction that ensures that new muscle tissue is laid down. Additionally, a high protein intake inhibits body fat accumulation, ensuring that you get lean and muscular at the same time.

Isolate protein powder should be consumed after a workout since this is when the muscles require it the most. Drink a shake of cold water and whey protein within 30 minutes of finishing your workout for maximum effectiveness.