How to Use Whey Protein Powder

how to supplement with whey protein powder

We have probably talked about the different ways to increase your protein levels and the dozens of different protein supplements enough to create a book that rivals The Grapes of Wrath in length.  That doesn’t mean that we’re done.  Come the end of days there will be only two guarantees:

  1. Cockroaches will still roam the earth.
  2. Vaxxen will still be here, carrying the baton for the importance of protein supplementation to nobody in particular!

Whey protein powder is arguably the most effective way to positively influence and elevate the protein levels in your diet.  Unfortunately, even those who supplement aren’t realizing the full effects as the nuance is just as important as the act [1].

The Nuance?

Okay, maybe that’s a bit “fanboy” and extreme.  What we mean is, simply taking protein supplements isn’t going to be enough.  The when matters.  The how matters.  What you eat before and after matters.  The frequency you ingest matters just as much as the amount of consumption.  Too much can cause unwanted weight gain while too little can promote hunger and just waste your money.  What you mix with the protein can either compliment or negate.  All of this matters so it’s important you understand the best way to maximize the benefits of protein supplementation.

How to Supplement with Whey Protein Powder

We’ll be using whey protein powder as the example but most of the other protein solutions are going to be similar but since whey protein powder is the most popular and common form of protein supplementation, let’s focus on that.  There are two groups of people who supplement, generally.  Those who are trying to lose weight and those who are trying to gain muscle.  We’ve created two separate plans for those two groups of people.

Weight Losers (Cutting) – The first thing you need to be aware of is that a good whey protein powder can be mixed with other supplements.  This cocktail you create can safely be used as a meal replacement if you do it correctly.  Be sure to include the other nutrients you need in your daily diet and a protein shake can fill you while keeping your calorie count super low, ensuring that you’re in a deficit.  The whey protein will help prevent you lose muscle mass while you shed off the pounds [2].

Secondly, don’t over do it when it comes to your pre-workout shake.  Follow the suggested amount for consumption but be sure to stay on the lower end.

Finally, drink one before bed.  There isn’t much in the way of calories so you don’t need to worry about night-gut-growth, and the shake will inevitably jumpstart your metabolism so that you burn even more calories while sleeping.

Muscle Gainers (Bulking) – Make sure you take advantage of the combo platters available to you.  You want to build that muscle mass so make sure you’re mixing creatine and beta-alanine supplements with your whey protein shakes.  You need to be working out each and every day and consuming a minimum of 3 heavy whey protein shakes daily.  You will definitely gain weight, both fat and muscle [3].  The fat will be easy to lose during your cutting cycle and that muscle will stick around!

Secondly, make sure you drink your pre-workout shake on the higher end of the suggested dosage.  Try to start drinking your post-workout shake DURING your workout.  Again, be sure to include the creatine and beta-alanine.

Finally, drink whey protein instead of coffee and have a small helping with your dinner.  You aren’t as interested in jump starting your metabolism as the dieters.  You want to make sure your muscles are constantly getting fueled up and ready to go for their next daily beating.


  1. Daniel W. D. West,1 Sidney Abou Sawan,1 Michael Mazzulla,1 Eric Williamson,1 and Daniel R. Moore2,*
    Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study
    Nutrients. 2017 Jul; 9(7): 735.
    Published online 2017 Jul 11. doi: 10.3390/nu9070735
  2. Juha J. Hulmi,corresponding author Mia Laakso, Antti A. Mero, Keijo Häkkinen, Juha P. Ahtiainen, and Heikki Peltonen
    The effects of whey protein with or without carbohydrates on resistance training adaptations
    J Int Soc Sports Nutr. 2015; 12: 48.
    Published online 2015 Dec 16. doi: 10.1186/s12970-015-0109-4
  3. Volek JS1, Volk BM, Gómez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ.
    Whey protein supplementation during resistance training augments lean body mass.
    J Am Coll Nutr. 2013;32(2):122-35. doi: 10.1080/07315724.2013.793580.
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