Trying to pick out a protein supplement can be overwhelming. So which protein works best after a workout? According to the International Sports Science Association, "whey has been the No. 1 protein of choice." Whey is a high-quality protein and helps your body recover after a workout. Getting enough protein is important because it repairs your body's cells, builds muscle, gives your body needed energy and aids in metabolism.
Biological Value Scale
The biological value scale is used to determine the quality of proteins, and how the body effectively uses the protein. The higher the biological value means your body is retaining more amino acids from the supplement or food you are eating. Amino acids are the building blocks of protein and muscle tissue. The more your body is able to retain, the more you increase your muscle strength and growth. Whey protein is at the top of the biological value chain, passing the popular egg whites.
Makeup of Protein
Whey is a complete protein. It contains all the essential amino acids required by the body every day. It also contains the highest level of branched-chain amino acids. BCAAs go straight into your muscle tissue and are the first amino acids used while you are working out. BCAAs also help muscles from breaking down during and after a workout.
Benefits of Whey Protein
Whey protein enters your bloodstream much faster than other proteins. Your body is able to receive important nutrients so you can fully recover after a workout. Whey protein not only builds muscle and strength, it also aids in weight loss. By combining protein and exercise, you will increase lean muscle mass and your metabolism, which will burn more calories. Whey protein is also easy to digest and helps boost your immune system. This protein is low in fat and cholesterol.
Daily Protein Requirements
Your protein needs depend on your age, weight, activity level and overall health. If you are ill, injured or under a lot of stress, your body will require more protein than a healthy individual. According to the ISSA, if you are an adult recreational exerciser, you will need about 0.95 g per pound of body weight per day. If you are an adult trying to build muscle mass, you will need an average of 2 g per pound of body weight.
References
- "Fitness: The Complete Guide"; C.A. Carpinteria, Frederick C. Hatfield; 2010
- Whey Protein Institute
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