What, how, and why is WHEY?

[Jujimufu]

What is whey?

The serum or watery part of milk that is separated from the curd inmaking cheese. It's typically powdered and sold as protein supplementation.

http://www.niro.com/ndk_website/niro/cmsresources.nsf/filenames/Whey1.jpg/$file/Whey1.jpg


So why whey?

Because it's an easy way to ensure you are intaking adequate amounts of protein in the diet and it's the best choice for training scenarios for hard working athletes. Not to mention it's cost effective.

Is whey for me?

Let's see. Do you want peri-training session recovery benefits? Are you a hard working athlete? The right whey product taken during the right times with the right complementary ingredients can spell G-A-I-N-S.

How do I use whey?

Whey is usually mixed in water or shakes. But for more ideas, check the main website article: Jujitoine Kitchen Tricks (http://www.trickstutorials.com/index.php?page=content/jtoinekitch).

When should I take it?

Whey is best used during and after your training. You can use it as a normal food in your diet as well.

What's a good pre-post workout drink?

Pre workout: A good protocol is to mix about 5-10 grams of whey isolate or hydrolyzed whey isolate or concentrate, or Branched chain amino acids into a sucrose drink (like gatorade) or a juice containing roughly about 20-50 grams of sugar for pre/during training. The resulting amount of solution used is largely based on activity intensity and duration, and your size.

Post workout: A mixture of maltodextrin and dextrose and again, hydrolyzed whey ideally or whey isolate is the gold standard. Maltodextrin and dextrose are fast absorbing sugars, and hydrolyzed whey is fast (partially predigested) absorbing protein. Isolate is a better grade whey than concentrate, not as good post workout as hydrolyzed, but is good enough. Check the back of your product to ensure the first ingredient is a whey isolate or hydrolyzed whey for best results.

http://www.trickstutorials.com/images/postworkoutshake.jpg

Post workout drink amounts: Typically a ratio between 2:1 and 3:1 of carbs/protein is used in the post workout drink. If maltodextrin and dextrose are used the amount is typically split equally between the two. So if I take in 80 carbohydrates post workout with 40 grams of whey / 40 of those sugars are dextrose and 40 are maltodextrin. Again, the size of the post workout drink largely depends on your activity intensity and duration, and your size.

I'd recommend most people reading these forums will benefit best with an amount between 20-50 grams of whey post training. So with that, build your ratio of sugars:protein between 2:1 and 3:1. As an example: I'm 190 pounds and lean, I take 80 grams sugar split between maltodextrin/dextrose post training and 40 grams of whey. I follow this up with a second serving of this mixture, 1/2 the size of the original about an hour later. I do this for my hard training sessions.

Alternative pre and post workout drinks:

What if it's a light training session? Do you really need something to keep you going? In this regard, a little pre-workout snack will probably be enough to stave off dropping energy levels. Maybe the preceding meal alone is enough to get you through. Whatever. Make the judgement here yourself!

And then sometimes, the giant white sugar shake isn't exactly desired or needed, and can be overkill. For alternative post workout shakes try blending a mixture of fruit juices, frozen fruits, and whey. While it doesn't exactly "HIT THE SPOT" for precision post workout nutrition - sometimes you don't need to. It won't kill you to miss perfection every couple workouts; Especially on those days you dragged through just to get it done or those mini workouts you fit in outside your primary training sessions.

However, I'll note that proper workout nutrition is pretty essential for hypertrophy work (muscle building scenarios) - you usually want to hit the perfect Pre/Post workout nutrition scenarios as often as possible for building muscle.

Should I consider a mixed protein powder supplement?

A source containing a mixture of proteins is ideal for non-training scenarios. Like a supplement or meal shake. In these scenarios buying something with powdered caseinates / milk and/or egg protein isolates, etc - are all good for normal meal shakes. Check for something called "MRP" or "Meal Replacement Powder" for information on this type of protein supplement. Oh, and avoid soy.

What kind of quantities will I need to purchase and what brands are best?

Read the description of the product you have or are planning on purchasing, and do the math to figure out how much you will need and how long the purchase will last.

The two most important things that play a role in our purchasing habits is the price and quality. If you are buying solely on lowest price you might be getting garbage. If you are buying solely on quality or highest price you might get shafted or be spending excessive amounts of money on something that will work just as well for you as something of lesser price. You have to try and see for yourself. In my own experience, I've found some protein supplements to be dog shit and others of the highest quality to work just as well as some of the mainstream brands.

Dog shit: Digestive distress, gas, terrible high pricing.
Things to avoid: Expired proteins on discount that are dirt cheap, Nitrotech and all other highly priced CUTTING EDGE proteins with extreme advertising. GNC. Spray dried bovine plasma? PUUUHHH LEAAAZE!?

Decent: Decent price, good digestion, and by making judgement over more than one purchase, results.
Things to look for: Whey isolate or hydrolyzed whey as the leading whey ingredient instead of concentrate for peri-training scenarios, otherwise concentrate is fine. Good product reviews from other average consumers who have tried the product, general product label moratorium (why fix something that isn't broken?)

Will too much whey kill me?

Too much will just be a waste of money, no it won't kill you.

[Jujimufu]

Salvaged.

[Lobo]

Why do you recommend sucrose pre-workout as opposed to maltodextrin/dextrose?

[Jujimufu]

Actually I've been using maltodextrin and dextrose pre-workout for the past 1/2 year now. I still don't think a sucrose mixture (like gatorade) is necessarily a bad a choice at that time though.

[Shin00bi]

It turns out that protein is a bit over-rated. All the long-lived hype surrounding protein and it's assistance with muscle-gain is based off lab-testing of rats. Rats (or other rodents) use up lots more protein than humans.

For muscle gain, it's best to just consume more carbs. In other words, just eat more food.

I read about it in a book, but I found a good article online about this. http://www.formerfatguy.com/articles/protein-sups-vs-foods.asp

To me, protein is just another food market hype. Like anti-carbs, anti-fat, and whatever else they're doing.

For me, I just eat a balanced diet, and take vitamins (B1, Potassium, and multivitamin), coupled with exercise. If I'm not lazy about making food, I usually go for making asian dishes, because they tend to contain the most variety (Like all parts of the food pyramid.) I don't really care about portions. I just try to eat tons, and keep being athletic.

I used to consume crap-loads of protein when I was younger, and it didn't make a difference for me in the long run. The protein stuff I drank and ate just amounted to carbs.

[ryanlq]

meh. whey=good

[Antoine]

I get a buzz out of whey.

[TKD_Andy]

for the UK people, get your whey from:

http://www.bulkpowders.co.uk/search.php?xSearch=whey&x=0&y=0&=Submit

cheapest whey evAr, and no extra flavourings etc.

[Karlnold]

up, up and a whey!

[Trixter]

Whey to go!

[Swartz]

No Whey!

[Tatsumaru]

Where there's a will, there's... whey.

Ok, that was lame :sad:

[SolidD33]

Actually I've been using maltodextrin and dextrose pre-workout for the past 1/2 year now. I still don't think a sucrose mixture (like gatorade) is necessarily a bad a choice at that time though.

I am also a fan of the hyperglycemia rush, 25g Dex/25g Malto and whey makes a Surge-like post workout shake or if you're in the bulking market, pre-workout.

[Lobo]

Shut up. In ideal circumstances your pre-workout shake would consist of BCAAs, maltodextrin and dextrose, half of which you'd drink before your wokout and then you'd sip the rest during. Hydrolysate, maltodextrin and dextrose, post-workout. The difference between isolate and concentrate isn't as significant as the difference between hydrolysate and isolate. Waxy maize starch might be superior to maltodextrin/dextrose however.

[Casper]

for the UK people, get your whey from:

http://www.bulkpowders.co.uk/search.php?xSearch=whey&x=0&y=0&=Submit

cheapest whey evAr, and no extra flavourings etc.



also a good place to buy your supplements

http://www.hollandandbarrett.com/

Whey for the win

[TKD_Andy]

lol what the hell, DO NOT BUY WHEY FROM HOLLAND AND BARRETT!!!!!!

trust me, its full of sugar, aspartame and old peoples fingers.

and its fucking expensive.

[Fanya]

As much as people hate on GNC, I was able to get 12lbs of whey for just over 50 dollars this summer with some bogus special offer deal shit. IIRC, that's cheaper than any site I've seen.

[ryanlq]

i like GNC

[Final Prophecy]

outta my whey!

[Casper]

lol what the hell, DO NOT BUY WHEY FROM HOLLAND AND BARRETT!!!!!!

trust me, its full of sugar, aspartame and old peoples fingers.

and its fucking expensive.

no it aint :S

I got me protein for pfff think 13 quid. thats a sell mate :D H&B FTW

[chobos bak?]

which whey should we go

[TKD_Andy]

As much as people hate on GNC, I was able to get 12lbs of whey for just over 50 dollars this summer with some bogus special offer deal shit. IIRC, that's cheaper than any site I've seen.

thats the same price as Bulknutrition.com's standard pricing.

face it, buying from a high street brand willl always cost more

[The Laughing Man]

which whey should we go

A good whey to go would be to sticky this thread...

[Ashtar]

I read an article on bodybuilding.com where a guy's girlfriend threw out his whey, and they got in a big argument and broke up, but before that he snuck some whey in her milk without telling her.

[Gusch]

whey is serious business...
Of course they broke up.

[compleks]

I read an article on bodybuilding.com where a guy's girlfriend threw out his whey, and they got in a big argument and broke up, but before that he snuck some whey in her milk without telling her.

haha, that's gold.

[MasamKilik]

Um, is it okay to use sucrose post training instead of maltodextrin and dextrose? Because I just started using whey and what I do is: Pre/During training: 10 grams of whey isolate in a 591 ml gadorade. Post training: 35 grams of whey isolate in another gadorade. =\ Is that bad?

Also, where is the best place to find maltodextrin and dextrose? I don't know much about those.

[Lobo]

I'm actually probably gonna start using Vitargo instead of dextrose/maltodextrin.

[Kris]

I'm actually probably gonna start using Vitargo instead of dextrose/maltodextrin.

It´s defenitely the better choice. Have you tried Waxy Maize Starch already?

[Lobo]

Nein.

[Kris]

Schade.

[rockmonkey]

i found uber cheap whey for uk peoples
http://www.ultimaxnutrition.com/cgi-bin/ultimax/cp-app.cgi?usr=51F8413480&rnd=1254725&rrc=N&affl=&cip=&act=&aff=&pg=prod&ref=WPC80&cat=Protein&catstr=

[Final Prophecy]

Anyone here have just a whey + water drink?

I tried that before my soccer tryouts and it was terrible. Mainly because it was Chocolate flavored whey so it became Chocolate flavored protein water.

I forced it down however.

[Lobo]

Uh, that's a standard method of making a protein shake, there's nothing particularly remarkable about it.

[compleks]

I forced it down however.

I am in awe of your manliness.

[Kitosho]

Uh, that's a standard method of making a protein shake, there's nothing particularly remarkable about it.




Strange, I've been using whey and irony this whole time.

[Rahf]

Anyone here have just a whey + water drink?

I tried that before my soccer tryouts and it was terrible. Mainly because it was Chocolate flavored whey so it became Chocolate flavored protein water.

I forced it down however.


I normally only have whey and water, works fine for me.
Should start looking into taking it with maltodextrin now then.

[TommyGun]

Juji i would kill to have a backyard like yours...no really...I-WOULD-KILL!! You should see what I have to work with =\

[TommyGun]

But on the Whey side of things...you wouldnt find any of the stuff within 11.3 metric miles in a triangle where I live =P

[zero]

whey awesome

[rockmonkey]

Juji i would kill to have a backyard like yours...no really...I-WOULD-KILL!! You should see what I have to work with =\

good to see we are staying on topic

[Jujimufu]

Juji i would kill to have a backyard like yours...no really...I-WOULD-KILL!! You should see what I have to work with =\

It's not great anymore. I haven't tricked much on it in the past year or two, it never recovered in the spot. You know, the area I do most of my tricks haha. And unfortunately my parents got a new dog. I hate him, and when he poops he likes to diversify his deposits. So when summer rolls around... *sigh* :sad:

I guess if I were to really want to trick I'd have to scower with a shovel and chain the bastard up or something. How annoying. MAN I HATE PETS!

[Antoine]

Instead Juji tricks in a fucking desert called "THE ICONCLAST FIELD"


edit : haha juji you remember when I almost died from heat playing frisbee.

[shengoikee]

hahaha! but in torch you looked so happy playing frisbee. imagine if you had died....

"quebecan teenager shares last moments playing frisbee in speedos with a freind from alabama"

[WildArm]

juji i hated my dog till a few days ago he is 2 or 3 now i dunno i hate him so much the last few years breased by.... any way u should trat training him tricks and stuff really.. i hurt my back and couldnt trick for a few weeks so i trained my dog tricks such as bow, fighting stand, sit, beg , roll over... fighitng stance and bow is cool... i say "Bow" he bows to me then i say "fight " and i put my hands up and he stand up with his arms up like a thai boxer.. pretty cool lol... took me 2 weeks to train him all this ..

[Skilzat85X]

It's not great anymore. I haven't tricked much on it in the past year or two, it never recovered in the spot. You know, the area I do most of my tricks haha. And unfortunately my parents got a new dog. I hate him, and when he poops he likes to diversify his deposits. So when summer rolls around... *sigh* :sad:

I know how that is. We've had my dog for years before I started tricking, and no I realize "hey, if he didn't crap all over the entire yard, I could get as much practice as I wanted any time I wanted out here!" Whether the grass is dead (within reason) or not, I say.

[Trixter]

I am lucky my parents have allergic reactions to furry pets, so I am free of all this shitty mess! (no pun intended)

[Lobo]

Pets enrich our lives.

[Rahf]

I love my dog. She's bloody awesome.

[Jujimufu]

Instead Juji tricks in a fucking desert called "THE ICONCLAST FIELD"


edit : haha juji you remember when I almost died from heat playing frisbee.

That fucking ruled! :cool:

Remember this summer when I demanded that you not wear a sweater before we headed off to "THE EDGE FIELD"? "You take that sweater off, you hear!?" / Man you got fucking owned by mosquitoes! You shouldn't have listened to me.

juji i hated my dog till a few days ago he is 2 or 3 now i dunno i hate him so much the last few years breased by.... any way u should trat training him tricks and stuff really..

It's a pure bread basset hound. Dumbest breed ever.

I know how that is. We've had my dog for years before I started tricking, and no I realize "hey, if he didn't crap all over the entire yard, I could get as much practice as I wanted any time I wanted out here!" Whether the grass is dead (within reason) or not, I say.

Got any tips for good yard poop cleaning? :eh:

[CanEHdian]

every time the dog goes outside to have a crap walk him to one section of the yard, then eventually he/she will learn to just crap/piss in that one place.

it was awesome, my dog only crapped behind the garden where there was a lot of tall grass and trees, i only had to pick it up about once every 2 months, that way its not squishy and scoops easily.





Yeah, im actually serious.

[Rahf]

It's a pure bread basset hound. Dumbest breed ever.


Hahaha you have a wiener dog you poor sod! With these eyes T_T and this kind of temper :depressed: they slobber all over as well.

Experience a Parson Russel Terrier and you'll know the meaning of energy.. I wish I could have a piece of that energy! It would rule since I would only have to sleep every 3 days or so and still not feel tired in between.

[Lees Dragon]

Wow. Whey to go on staying on subject ppl.

anyway, whats all this talk about malto-whatever and all that with whey? Explain if you dont mind.

[Psychostick]

Dextrose and maltodextrin are sugars.
Whey is a protein source.

[TommyGun]

I just found out my mum has some whey supplement stuff but its for women =P. Im not gay or anything but would that be ok if I cant find any other kind?

Also, I was wondering about Wheatgrass. Cos I usually do Cardio workout classes at my kung fu school and cant be fucked bringing a shake or something along...and theres a small icecream shop just around the corner that sells wheatgrass. So I could just run down there and take a shot of the stuff. I know its supposed to taste disgusting but it doesnt look too bad...its supposed to contain a shitload of vitamins, minerals and protein.

[Tatsumaru]

http://www.doggy411.com/breeds/BassetHound/photos/bass5.jpg

Hahaha that's hilarious.

[Rahf]

I just found out my mum has some whey supplement stuff but its for women =P. Im not gay or anything but would that be ok if I cant find any other kind?

Also, I was wondering about Wheatgrass. Cos I usually do Cardio workout classes at my kung fu school and cant be fucked bringing a shake or something along...and theres a small icecream shop just around the corner that sells wheatgrass. So I could just run down there and take a shot of the stuff. I know its supposed to taste disgusting but it doesnt look too bad...its supposed to contain a shitload of vitamins, minerals and protein.

If you go with the mindset of "can't be arsed" then you fail!

Bring a shake! It'll even spare you money in the end. Plus it will taste godly because you can actually have an effect on the taste yourself.

[Lees Dragon]

Dextrose and maltodextrin are sugars.
Whey is a protein source.

ok theyre sugars. what do they have to do with whey and protein? what bonds them. what is it about the two together that made someone in this thread ask about them together

[Lobo]

Whey is commonly taken post-workout. Maltodextrin and dextrose are commonly taken post-workout. If you don't know why, you should research it (providing you give a shit about it, that is).

[NOT Muscle Man]

i know this has been discussed but im kinda lost, where could you get maltodextrin and dextrose from? would it be something that you add to your shake or is it found in drinks like gatorade/powerade?

and can someone post some links to where i can find good protein at a decent price, because right now i'm using gnc stuff and they dont have unflavored protein, i remember back in the day (not too long ago) juji used to have a bunk of links in his sig for protein sites


**edit** scratch the last part, i forgot about the links page

[anfeyd]

Maltodexterin and dextrose can be found on most supplement websites. I'm not sure on the ingredients of gatorade/powerade, but I'm pretty sure they have some sugar in them.

[thaeds]

I just found out my mum has some whey supplement stuff but its for women =P. Im not gay or anything but would that be ok if I cant find any other kind?

If you take whey for women you will turn gay.

[compleks]

Did you really just revive this thread to make that comment?

[thaeds]

I think it's a useful thread.

And yes.

[Fin]

whey'd a minute.... this thread is not stickied?

[Birch]

oh thats great use of the word 'whey' Fin, keep up the good work :good:

[tricker_d]

How do I know if I should use whey isolate or hydrolyzed whey isolate. I don't exercise alot so do I just take it 3 times a day with meals or with every meal? So even if I exercise but not intense, I just take it before and after? Is whey sold in average grocery stores?

[NightHunter]

How do I know if I should use whey isolate or hydrolyzed whey isolate. I don't exercise alot so do I just take it 3 times a day with meals or with every meal? So even if I exercise but not intense, I just take it before and after? Is whey sold in average grocery stores?

It doesn't sound like you should be using whey at all...

[compleks]

Or the internet.

[Dark Twista]

Indeed.

[jordan17]

As much as people hate on GNC, I was able to get 12lbs of whey for just over 50 dollars this summer with some bogus special offer deal shit. IIRC, that's cheaper than any site I've seen.:tongue:

[JCslug]

As much as people hate on GNC, I was able to get 12lbs of whey for just over 50 dollars this summer with some bogus special offer deal shit. IIRC, that's cheaper than any site I've seen.

As much as people hate on GNC, I was able to get 12lbs of whey for just over 50 dollars this summer with some bogus special offer deal shit. IIRC, that's cheaper than any site I've seen.:tongue:

eh? whey to go.

[tricker_d]

It doesn't sound like you should be using whey at all...

Or the internet.

Indeed.

You people must really have problems with people asking questions on the internet.

[NightHunter]

You people must really have problems with people asking questions on the internet.

Only when they were answered previously, especially if it was previously in the same thread, and most definitely if it was answered in the first post of the same thread.

[tricker_d]

Only when they were answered previously, especially if it was previously in the same thread, and most definitely if it was answered in the first post of the same thread.

It wasn't specifically answered. If it was, then I wouldn't have made the post.

[Pale Nimbus]

You people must really have problems with people asking questions on the internet.

surely you realize that it increases your cock size to bash noobs on forums

[NightHunter]

surely you realize that it increases your cock size to bash noobs on forums

Nope, mine's been about 5 inches since at least my sophomore year of high school.

[Pale Nimbus]

Nope, mine's been about 5 inches since at least my sophomore year of high school.

The only explanation is that you must not be hurting enough noob feelings.

[The Alien Elite]

fuck that dog mayne. on a side note, does jujis parents even know who and what he is?

[jdavis85]

Quick question:

I'm in China and whey here is very expensive from what I've seen so far. I'm planning to buy some but I'm not sure how much, or even how much I should take on a daily basis.

I don't plan to body build, and I'm not trying to gain weight. If anything, I'd really just like to lose a little fat and lean out some. I practice wushu 3 times week, another martial art twice more a week, so I definitely want to decrease recovery time.

How much whey should I be taking in daily?

[Rahf]

If you're getting enough protein from your diet you don't need whey at all. Otherwise a dose of roughly 30 grams before working out is fine.

[jdavis85]

Okay, let me revise my question a bit, then. How much protein should I be taking in daily based on my goals?

[Rahf]

1,5/2g per kg of bodyweight, any more and it is likely to oxidize. Don't forget to get some carbohydrates into your system after working out, that is where the energy for your next session comes from.