You’ve heard me say time again that whey protein on its own absorbs too rapidly to maximize muscle protein synthesis (and muscle growth) around workouts, and instead you need a blend of fast-, medium-, and slow-digesting proteins like whey, egg, and casein (respectively). This is the reason I created my Pro JYM protein blend – to maximize performance and recovery around workouts for better results. But that’s not to say that you can’t use pure whey around workouts, as well as other times of day, to maximize your protein intake at meals and throughout the course of the day.
Both the benefit and the problem with whey is that it's digested, absorbed and used by the muscles very quickly. This is good around workouts, because we want those amino acids to get to the muscles as soon was possible for energy during the workout and recovery afterward. This creates a big increase in muscle protein synthesis (MPS), which is how muscle grows. Plus, whey is rich in BCAAs, which are the most critical for turning on MPS.
The downfall of this speed is that the spike in MPS caused by whey is very short-lived. Almost as quickly as MPS is increased, it starts to drop. By two hours or so later, the spike in MPS is gone, and the processes of muscle building stops.
There are two remedies for this dramatic but short-lived spike in MPS. The first is to eat more frequently. If using a whey-only product like Iso JYM to get your protein, make sure that your next meal does not come much later than 2 hours after the whey protein. This will allow you to create more spikes in MPS through the day, which will help you pack on extra muscle mass.
For example, if you had Iso JYM as your pre-workout protein source, make sure your post-workout shake (whether Iso JYM or Pro JYM) comes no more than 2 hours later. This is typically not a problem, since few workouts run 2 hours long. If you followed your workout with Iso JYM as your post-workout protein, again, simply make sure that your next meal (shake or whole food) comes no more than 2 hours later.
The other option is to have Iso JYM with a whole-food, slow-digesting protein source, like dairy (cheese, cottage cheese, Greek yogurt or Skir, milk, etc), beef, poultry, fish, or pork.