Countless whey protein products are available on the market. Whey is one of many proteins you can use to help you build muscle. But protein won't build muscle all on its own. Weightlifting or exercise are necessary, in combination with protein intake, to improve strength. Consult your doctor before adding whey protein or any other supplement to your diet.
Whey Protein
Whey protein comes from cow's milk, and is filtered out when making cheese. Whey is rich in essential amino acids, and in its pure form it contains little to no fat, lactose or cholesterol. Whey can help improve athletic performance and build muscle mass by providing the body with essential amino acids.
Muscle Growth
Whey protein offers the body more branched chain amino acids than any natural food source, the Whey Protein Institute explains. BCAAs are metabolized directly into the muscles, and are the first used during exercise. Leucine, another amino acid in whey, is responsible for muscle growth and muscle protein synthesis. The body absorbs whey quickly, and this translates to a quick protein boost for the muscles. Because it gets to the muscles so fast, whey decreases the time it takes muscles to recover, and can reduce post-workout muscle breakdown.
However, slow-acting proteins have a benefit that whey does not. Your muscles better absorb the nutrients in slow-acting proteins than they do whey.
When to Take Whey
When you lift weights, your muscles break down and suffer microtears before growing back stronger. Your muscles begin to recover immediately after your workout, so ingesting whey protein as soon as possible after you're done lifting is important for muscle growth. Protein is also important before bed and when you wake up in the morning, because your body uses up its protein stores as you sleep.
Available Forms
Whey protein is found only in dairy products and supplements. While whey may be the best protein for building muscle, eating high-protein food can also have the benefit of providing you with nutrition. The two main types of whey are concentrate and isolate. Whey protein isolate is more pure, with fat and lactose filtered out. Whey protein is available in a variety of forms, such as powder, protein bars and pre-made drinks.
Doses
The amount of whey protein you ingest depends on a number of factors, such as weight, physical activity and desired weight gain. While some bodybuilders suggest ingesting between 1 and 2 g of protein per pound of body weight, the University of Maryland Medical Center notes that Americans already eat well more protein than they need in their regular diet. Remember that excess protein can be stored in the body as fat, so make sure you get enough exercise to use the protein you ingest.
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