Whey protein isolate offers an increased amount of protein per serving and is easily digested by the body. This makes it an ideal choice when trying to build lean muscle mass. Whey protein concentrate is the other type of whey protein on the market, and it's the more affordable choice. The key to maximizing your muscle gains is performing resistance training regularly, consuming the right amount of whey protein isolate and eating a healthy diet. Talk to your doctor before trying whey protein supplements to make sure it's a good choice for you.
Types
Whey protein isolates are offered in various forms, including powder, bar or pre-mixed drinks. Jackie Munch of the University of Michigan recommends going with powdered protein supplements because they tend to have fewer additives in them. Choose a whey protein isolate that has a minimum of 90 percent whey protein isolate by weight, and the closer it is to 100 percent, the better. Whey protein isolates are relatively affordable, since they are widely available and one of the most popular choices among the fitness community.
Absorption
The key difference between the less expensive whey protein concentrates and whey protein isolates is in the biological value, or BV, of each. The biological value is the number used to show how well a particular protein is digested, absorbed and used by your body. Higher numbers are better. Whey protein isolate offers a maximum BV of 157 while whey protein concentrates have a max BV of 104, according to Bodybuilding.com. As a comparison, most meats have a max BV of 80 and milk has a BV up to 91.
Why It's Superior
Whey protein isolates are better at helping you build lean muscle simply because it is better at reaching your muscle tissue once absorbed. The high absorbability of whey protein isolates ensures that most of what you consume actually reaches your muscles. As you consume the protein, your body converts it to amino acids, which is the body's usable form of proteins. The amino acids enter your bloodstream where they eventually reach your muscle tissue. The amino acids help to repair broken down muscle, maintain existing muscle tissue and build new muscle.
Key Factor
You can't build muscle unless you consume more calories. These extra calories may come exclusively from your daily whey protein shakes or from whole foods. To build 1 lb. of muscle mass per week, you need to consume an average of 500 calories per day beyond what your body needs to maintain your current weight. Be sure to factor in approximately how many calories you burn during your daily workouts. Speak to your doctor or dietitian about planning out a safe and healthy weight gain program.
Member Comments