Protein Supplement Guide

People often ask me when they should take whey protein, what they should mix it with, how much they should take…etc etc. So I’m going to go through how to mix whey protein (and a couple of other supplements) into your daily diet plan for weight gain.

I’ve created a sample weight gain diet (posted below) which includes the best use of whey protein, creatine, dextrose (simple carbs) and essential oils (EFAs). If you have any questions about this diet I’ve posted leave them in the comments at the bottom of the page.

Whey protein weight gain diet:

Here’s the weight gain diet and supplement plan I’ve created. This is specifically for training days, for non-training days you don’t need to put dextrose in with your post workout shake. Aside from that, it should be the same.

7:00
Wake up
Whey protein shake with water, 40g of protein

(After sleeping you want to get nutrients into your body as soon, and as fast as possible. Whey with water is digested fast, this is exactly what you want first thing in the morning)

7:30
Cereal, fruit, glass of fruit juice

10:30
Pasta with 130g chicken breast

11:30
Workout

12:30
Post workout shake:
45g whey protein
65g dextrose
5g creatine monohydrate

(Dextrose added to the shake creates an insulin spike which shuttles nutrients into muscle cells faster. This is also the reason why we take creatine now, and not before the workout.)

1:30
Turkey stir fry with brown rice and vegetables

4:00
Weight gainer shake

6:30
150g lean steak
Oven potato
Vegetables

9:30
35g whey protein + Udo’s Essential oil mix

(I’ve added essential fats (EFAs) here because the fat content slows down the digestion of whey protein. This is an alternative to drinking casein protein before bed time.

Any questions about this post? Lease comments below…