If you’ve been following my blog for a while you know about my constant drum beating. Protein is the building block of muscle, it’s necessary. Beyond in fact, it’s gain or no gain.. Life or death of the muscle. In your desire to allow the continuance of muscular existence you have daily protein requirements. I know a.. Whey.. You can hit those numbers more easily.
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What Is Whey Protein
Alright quick summary:
Protein? Building block of all muscle right. No protein, no muscle growth, no muscle repair, and even fat loss is to ultimately cease.
Whey is a fast acting protein derived from milk. The fastest! Meaning it gets to your muscles in a more timely manner than all alternative versions. This byproduct of cheese creation is not only fast, it’s highly digestible and low in lactose, so those intolerant to lactose can rest easy.
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What Makes Whey The Best Post Workout Protein
Not only is whey quick to act, it’s the most bioavailable protein on the market.
Bioavailability is the portion of said substance that is able to be absorbed or stored. Whey has a bioavailability rating of 100-159 (next best is whole eggs at 100, notably beef is 80, and chicken 79).
The most bioavailable, but wait there’s more. It also has a protein digestibility corrected amino acid score (PDCAAS) of 114, although the official computations cap off at 100. PDCAAS evaluates the protein quality in foods. This stupendous stat makes whey the most effective protein, gram for gram, in quality and price.
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Never forget the more muscle you build and/or maintain.. The higher your metabolism, which helps you lose fat and keep fat off. Your body has to burn extra calories just maintaining muscle, so defend it like the alamo.
In addition to saving a couple of dollars, whey is a low-effort aid in the daily grind of hitting your protein numbers. Chewing each gram is possible, yet if you can slurp some.. Your day will go a little smoother. Particularly on a bulk. Regardless of the brand you choose read labels and record properly for your calories and macros.
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Types Of Whey Protein
Whey is a thoroughly researched protein with 3 different types:
Whey concentrate: 25-89% protein and has the most lactose of the wheys at 4-8%. Majority of concentrate powders are 80% protein.
Whey isolate: 90-95% protein and has trace amounts of lactose 0.5-1%. Best choice gram for gram, dollar for dollar.
Hydrolyzed whey: the most expensive, though sports 80-90% protein. The cost is resultant of it being broken into smaller chains aka peptides. This is for an even higher quality of digestion. Has a smidgen more lactose than isolate.
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How To Choose The Right Whey Protein
To get the best whey protein check your ingredients. There are a lot of products on the market, so be diligent. What I recommend looking for in a whey protein is:
No soy
Less than 3 grams of carbs
Minimal sugar
Low in fats
Few fluff ingredients
Vanilla or chocolate flavor
Note: in whey I go for as close to only protein as possible, so it can be added to meals as desired throughout a day. That gives it the versatility to apply to low and/or high carb pursuits.
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When To Use Whey Protein
Whey is multidimensional and if you use vanilla or chocolate can be mixed with a variety of dishes.. Oatmeal, cookies, cereal, etc. Use your imagination.
The best times to get some whey in are: post-workout, for fast breaking, and pre workout. That’s in order of importance.
After a workout your body needs to recover from muscular damage done. You break muscle tissue down, then elicit its recovery. The earlier you get protein spread around, the earlier you start the recovery process and maximize muscle protein synthesis. This is the body using amino acids to create muscle proteins. So it’s best to supplement with a fast acting bioavailable protein post-workout for sure.
For fast breaking it’s good to get muscle protein synthesis going asap, because you just went x hours without a new supply of amino acids. This could be from fasting as a dietary tactic or the fast we all go through during our nightly sabbatical.
Before is great, as well to aid in preventing excess muscular breakdown during your upcoming session. If you have that flow coming in your body is inclined to spare your already developed muscle proteins.
Note: It all adds to your daily intake.
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So, It’s About That Time
Anytime you up your protein ensure your water habits are on par. Whey is a nice protein for bioavailability, absorption, and speed. This milk derived source will help you reach your destination whether to gain or maintain muscle. Even helps with long-term fat loss through muscle maintenance. Put your efforts where your heart is and put those muscles to use, Be Great.