Protein shakes: do they really work?

MF takes a closer look at the two main types of protein shake and how they work to help you pack on muscle

Whey

When to take: Post-workout

Why: The most popular type of protein shake, whey is a fast-release protein, which means it is quickly digested and so gets into your bloodstream – and therefore your muscles – fast.

It’s ideal for rapidly replenishing your muscle tissues after training and kick-starting protein synthesis (the process where new muscle fibres are built), resulting in bigger and stronger muscles. It also has a higher concentration of essential amino acids than whole milk, which may help to minimise muscle protein breakdown immediately after exercise.

What you consume after training is one of the most important meals you eat, so make sure you buy a high quality product.

How: Your muscles are most receptive to nutrients as soon as you finish training, so drink a protein shake as soon as your final rep is completed. Aim for a minimum of 40g of whey protein powder.

Casein

When to take: Before bed

Why: Casein is a form of protein commonly found in dairy products – it makes up around 80% of cow’s milk, for example.

It’s a slow-release protein because its larger molecules take longer for your body to digest, so you get more of a ‘drip-feed’ effect of protein into your bloodstream over a longer period. This makes it unsuitable for taking immediately after your workout when you need an instant hit, but ideal for consuming before bed.

How: Have it in a shake with water before turning in for the night. This means your muscles will receive quality protein while you sleep, which is when they are repaired and rebuilt.

Try this tasty MF muscle-building shake – it’s packed with protein