The Intimidating Tub of Protein
You see the giant tubs of whey protein at the store and the muscular guys chugging shakes in the locker room. You think, ‘Is that for me? I’m just a regular guy in my 30s trying to get in better shape.’
Whey protein has an intimidating image, associated with professional bodybuilders. This makes many men over 30 feel that it’s either unnecessary or not for them. I’m here to demystify whey protein. I want to frame it not as a hardcore bodybuilding supplement, but as a simple, convenient, and highly effective food product that can help any man reach his fitness goals. And the 12reps app can help you figure out how much protein you actually need.
What Exactly Is Whey Protein?
Let’s break it down in the simplest terms. Whey is one of the two main proteins found in milk (the other being casein). It’s a high-quality, complete protein, meaning it contains all nine essential amino acids your body needs for repair and growth. [2]
It’s a natural byproduct of the cheesemaking process. When cheese is made, the milk is separated into solid curds and liquid whey. The whey is then filtered and dried to create the powder you see in those giant tubs. It’s a food, not a drug.
What makes whey special is that it’s digested and absorbed very quickly. This makes it an ideal choice for after your workout when your muscles are hungry for nutrients to kickstart the recovery and muscle building process. [1]
The Real Benefit: Convenience is King
The number one reason for a man in his 30s to use whey protein is convenience. Hitting your daily protein target for muscle building (around 1.6-2.2g per kg of bodyweight) can be difficult with whole foods alone, especially with a busy schedule.
A protein shake is a quick and easy way to get 25-30g of high-quality protein. It’s not better than a chicken breast, but it’s faster and easier when you’re on the go. Think of it as a tool in your nutritional toolbox.
It’s also incredibly cost-effective. Per gram of protein, whey is often cheaper than meat or fish, making it a smart choice for your wallet as well as your muscles.
How and When to Use It for Best Results
Now, let’s talk about timing. You’ve probably heard of the “anabolic window,” the idea that you need to slam a protein shake within 30 minutes of your workout. While it’s a good idea to have a shake after your strength training session to kickstart recovery, the window is much larger than people think. The most important thing is hitting your total daily protein goal. [3]
Don’t stress about the clock. Just focus on getting enough protein throughout the day. Here are some other great ways to use whey protein:
- As a quick breakfast smoothie with some fruit and oats.
• As a high-protein snack between meals to curb hunger and keep you on track with your diet.
Not sure how much protein you’re getting? The nutrition tracker in the 12reps app makes it easy to see if you’re hitting your goals. Download the 12reps app and take the guesswork out of your nutrition.
A Tool to Make Your Life Easier
Whey protein is not a magic bullet, nor is it just for bodybuilders. It’s a safe, convenient, and effective tool for any man in his 30s looking to build muscle and improve his health.
Stop thinking of protein shakes as something extreme. Start thinking of them as a tool to make your busy life a little bit easier and your fitness goals a little bit closer.
Ready to fuel your body for success? Start your free trial of the 12reps app.
References
- [1] Park, Y., Park, H. Y., Kim, J., Hwang, H., Jung, Y., Kreider, R., & Lim, K. (2019). Effects of whey protein supplementation prior to, and following, resistance exercise on body composition and training responses. Journal of exercise nutrition & biochemistry, 23(2), 34. https://pmc.ncbi.nlm.nih.gov/articles/PMC6651693/
- [2] Healthline. (2023, February 7). Whey Protein 101: The Ultimate Beginner’s Guide. https://www.healthline.com/nutrition/whey-protein-101
- [3] Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 1-11. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
