Which Type Of Whey Protein Is Good For Getting Big Muscles?

Whey protein is protein derived from dairy, and it's a popular supplement for bodybuilders and other athletes looking to gain muscle. You may find whey beneficial because it is rich in protein and low in carbohydrates and fat. Research from the June 2010 issue of "Nutrition & Metabolism" says whey protein helps enhance recovery, increase muscle protein synthesis and promote muscle growth. Consult a doctor before using any supplements.

Whey Protein Isolate

Whey protein isolate is the purest form, with 90 percent or more of its calories coming from protein. Whey protein isolate tends to contain very little lactose, so you may tolerate it better than other types of whey if you are lactose intolerant. Because whey protein isolate is lower in calories, fat and carbohydrates than other types of whey, it may be more suitable if you are trying to lose fat.

Whey Protein Concentrate

Whey protein concentrate contains less protein and more fat and carbohydrates than whey protein isolate. But whey protein concentrate supplements are still rich in protein and can be used for muscle-building, which also might benefit from the carbohydrate content. The December 2007 issue of "Applied Physiology, Nutrition and Metabolism" notes that combining whey protein and carbohydrates can improve stimulation of muscle protein synthesis, which spurs muscle growth.

Whey Protein Blends

Whey protein blends combine whey protein with other types, typically those with slower digestion rates, such as casein. The inclusion of slower proteins can help provide amino acids to your muscle for a longer period of time, which may encourage better development than whey alone. Research from the March 2006 "Journal of Strength and Conditioning Research" indicates that combining whey protein and casein can be more effective than whey alone at promoting muscle recovery. These supplements tend to be more expensive than regular whey supplements.

Whey Protein Gainers

Whey protein gainers contain whey protein as well as added carbohydrates and fat. These supplements are high in calories, with 1,000 or more calories per serving. Whey protein gainers can be helpful for gaining muscle due to the high calorie content, but you may also gain fat if you consume too many calories throughout the day in addition to the gainer.