You are a physically active person who goes to the gym or exercises at home with weights, or maybe you are more into cardio. In any case, consuming the right amount of protein will help you build muscles, lose weight, burn fat, and recover the damage muscles go through while exercising. The easiest way to get enough protein is in the form of a whey protein shake made from whey powder when we don’t get enough of them through the food we eat. To the question, what supplements for muscle growth should you use?- whey protein is certainly one of them.
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What Is Whey Protein?
Whey protein can be separated from milk, and it is also a by-product of cheese making since it is the watery part of the milk. After separation, it has to be processed through multiple steps to become what we consider to be whey protein powder. After this process, it doesn’t taste very good, but that is why all kinds of flavors are being added to it and if you have ever looked it up in the store or online, you know there are chocolate, strawberry, banana, and many more flavors on the market today. It can also be in the form of meal replacements, protein bars, etc.
Don’t use ones that contain refined sugars, always read the label on the product. People with lactose intolerance should be careful about consuming whey proteins. Whey is digested very fast and proteins enter the bloodstream almost immediately, that is a great benefit that helps muscle recovery after training because it’s rich in branched-chain amino acids (BCAAs), they are crucial in the recovery, and building of the muscles. Whey powder has all 9 essential amino acids and that is why it is considered to be a complete protein.
Different Types Of Protein Powders
What supplements for muscle growth in the form of whey protein powder do we have on the market today? There are three main types of whey protein:
- Whey protein concentrate- is usually the one that has about 70-80% of protein but it can vary from 30-90% depending on the brand and quality (always read the label), contains lactose, and a low amount of carbohydrates and fat. It also has the best flavor.
- Whey protein isolate- this one is a more processed form of whey protein that contains at least 90% of protein, good thing is that it has much less fat and carbohydrates but it also has fewer healthy nutrients than whey concentrate.
- Whey protein hydrolysate- a pre-digested and partially hydrolyzed form of whey protein powder that makes our body digest and absorbs it faster than the other ones.
Considering all the facts I would say that going with Concentrate powder would be the best option because of the cheapest price, availability, has the most nutritional value, and the best taste.
Daily Intake And How Much To Take
The best time to take your whey protein shake is after the workout, it is the time when it is the most essential for muscle recovery and should be done within 30 minutes after the workout. In the process of tissue recovery, muscles are build as part of their healing. It can also be consumed as on the go meal if you are too busy to have a normal meal, as a substitute for a traditional meal.
Whey powder can even be mixed in some other shakes you can prepare or should I say blend at home. Dosage should be between 20-50 grams, but it is usually recommended to take one scoop (36 grams). This is the amount that works the best for recovery and protein synthesis in the muscles.
Who Is It For?
Whey protein is most used by athletes, bodybuilders, fitness models, and anyone who wishes to improve their strength or get that beautifully toned body. Compared to other sources of protein, whey performs better. It stimulates blocks building through its amino acids, anabolic hormones get increased and released thus helping the muscle growth, an increase of leucine in the blood causes protein synthesis which together with resistance training really gets those muscles to grow.
It is a great supplement for active people but it has to be in combination with exercising because, by itself, it won’t do anything special. So, what supplements for muscle growth should be used is important to know, but staying active and exercising is also a huge part of the process in muscle gaining.
Other Benefits of Whey Protein
- Weight loss- People who are consuming whey can lose much more fat than those not consuming it, and it helps preserve lean muscles in the process of weight loss. It is also beneficial to people with HIV, in their case, it prevents rapid weight loss
- Asthma- children can benefit from whey protein by an increased immune response
- Anti-cancer benefits- although it has to be researched further, there is evidence that whey concentrate powder helps fight cancer cells
- Blood pressure- a significant reduction in blood pressure, heart and cardiovascular diseases, and stroke
- Cholesterol- Whey protein helps decrease the total amount of cholesterol as well as LDL cholesterol
People who are intolerant to milk and milk products could also have the same kinds of problems when consuming Whey protein since it is extracted from milk. There shouldn’t be any risk when taking the recommended dosage of whey, but in the case of very high dosage or should I say overdoing it. It could lead to some health issues like stomach pain, loss of appetite, headache, fatigue, and nausea.
Some are even afraid to use it, thinking it could be risky since on the first look it seems like something artificial and maybe unhealthy but keep in mind that looks can be deceiving. It is a product that is made from milk and thus completely natural, so it is safe to use without any issues for the majority of people.
The Sum Of It All
Whey protein powder is a healthy and easy way to add a sufficient amount of protein to your nutrition. It is a natural product extracted from the milk so our bodies are able to digest it very well. The great thing about it is that at the same time it helps gain muscles and lose fat.
There is concentrate, isolate and hydrolysate kind of whey protein powders, enough to chose which one you prefer. Daily consumption should be 1-2 scoops and be careful in case of lactose intolerance. For the best benefits, it should be consumed within 30 minutes after the training. It can be very helpful in the battle against some other health problems like cancer, asthma, etc. If you are on the go and don’t have time to eat, it is a great and nutritive replacement.