Whey protein powder is a good addition to a healthy diet which will help you build lean muscle mass and recover from exercise. If you are training hard, you need more protein than an inactive individual, possibly twice as much. You can use whey protein on its own or mixed with other nutrients. Consult your physician before beginning any training, diet or supplementation program.
Whey Protein
Whey protein is what is left over from processing milk and is an excellent source of protein, being very high in several important amino acids. Whey comes in three forms: concentrates, isolates, and hydrolysates. Concentrates are the cheapest, isolates have the fat content removed, and hydrolysates are chemically altered to be easier to absorbed, but are the most expensive. When selecting a source of whey protein, pay attention to the type of whey included.
Optimal Recovery
To get the most out of your whey protein supplement, timing is critical. Post-exercise is the ideal time to consume a whey protein shake, according to The Proceedings of the Nutrition Society. This will allow your muscles to achieve greater muscle protein synthesis, which improves recovery and encourages muscle growth. Avoid mixing heavy fat sources in with your shake, but carbohydrates can also boost recovery. Mixing dextrose or maltodextrin in with your whey protein can give your recovery ability significant boost.
Branched Chain Amino Acids
One of the many benefits of whey protein is that it is high in branched chain amino acids, which are the most prevalent amino acids in your muscle tissues. Amino acids are the building blocks of protein, and their specific function can have an impact on your training and recovery. Leucine, isoleucine and valine are the three branched chain amino acids, and comprise nearly 35 percent of your muscle tissue. Branched chain amino acids also help promote recovery from exercise.
Making a Shake
At other times during the day you can add ingredients to your whey protein to modify the taste to suit yourself. With a blender and a few ingredients, entire new vistas of culinary supplementation open up to you. If you wish a tropical fruit smoothie, mix your whey protein with water, strawberries and bananas, or the other fruit of your choice. If you are trying to bulk up you can make a shake with milk, ice cream, chocolate syrup and peanut butter. The only limits to your use of whey protein are the limits of your creativity.
References
- "Journal of the American College of Nutrition"; Beyond the Zone: Protein Needs of Active Individuals, Individuals; Peter W. R. Lemon; 2000
- "The Proceedings of the Nutrition Society"; The Science of Muscle Hypertrophy: Making Dietary Protein Count; S.M. Phillips; February 2011
- "Journal of Applied Physiology"; Early Postexercise Muscle Glycogen Recovery is Enhanced with a Carbohydrate-protein Supplement.; John L. Ivy, et al., October 2002
- "Journal of Strength and Conditioning Research"; Amino Acid Supplements and Recovery from High-intensity Resistance Training; Charles P. Sharp, et. al.; April 2010
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