T Nation

When/How to Take Whey?

right now i dont take any whey protein. i try to get alot out of whole foods but i cant get that much. im in college and its hard to go out and get the food i want at the dining hall.
so i want to take protein shakes now, but i dont know when would be the best time to take them.

i take Optimum Nutrition 2:1:1 recovery, right after my workout, and thats it.i weight 150, about 15% bodyfat.
how much protein should i take? and when?

You should be getting about a gram of protein per pound of bodyweight. It’s best to keep your blood levels of amino acids constant so having a shake between meals is a good plan. Taking some casein based protein before bed is also a good idea since it’s slower to digest and prevents catabolism during sleep.