Over the years, several studies have been able to prove that drinking a glass of whey protein shake regularly aids muscle formation and weight loss. In a research published in the International Journal of Sport Nutrition and Exercise Metabolism, it was fortified that taking this type of supplement facilitates lean muscle formation especially when it is taken during resistance training.
However, other studies were able to prove that merely drinking this type of supplement without any regard for one’s body type is not enough to achieve a better body shape and build. This is why knowing how to drink whey protein and how much whey protein you should drink according to your body type is important.
Here is a quick rundown of different the body types and the appropriate whey protein diet program for each of them.
Ectomorph – People have this type of body are also called “hard gainers”. This is because ectomorphs have faster metabolism than those who have different body types. Because of their fast metabolism, they use op more glucose or carbohydrates more quickly. This is why ectomorphs should drink a glass of whey protein shake every meal. Ectomorphs who have just started exercising should maintain a 500-calorie daily intake and observe their body for any lean muscle development. They should also measure their lean muscle weight and take note of any changes. If no changes or increase have been observed, then an increase in the daily calorie intake is in order.
Endomorph – Contrary to what most people believe, not all overweight people have this body type. Endomorphs refer to people who have slower metabolisms than those who have other body types which is the primary cause of their weight gain. However, there are also those who have gained a substantial amount of weight primarily due to lack of exercise, wrong diet and sedentary lifestyle. These people cannot be called endomorphs unless it can be firmly established that their weight gain is primarily due to a slower metabolism.
Endomorphs should only drink a glass of whey protein shake during breakfast. They should also lessen their carbohydrate consumption during those days that they do not work out since their body cannot ingest carbohydrates at a normal pace. Drinking whey protein isolates and supplements that contain less carbohydrates is also beneficial in weight loss.
Mesomorphs – People who have this body type do not struggle when it comes to metabolism since their metabolic rate is in between endo and ectomorphs. This means that they can gain a lot of muscle while gaining less fat. Mesomorphs who are new to working out can start at a 250-calorie daily intake. It is also advisable to drink a whey protein shake before and after breakfast to ensure proper consumption.