If you’re trying to build muscle mass and support effective recovery periods, whey protein could assist your efforts while providing overall health support. If you’re someone who is working hard and doing everything right within the gym, yet still not experiencing desired results, whey protein may be perfect for you and your bodybuilding goals.
What is Whey?
Whey protein is a mixture of isolated proteins from the liquid part of milk, being the material that’s created as a by-product from making cheese. Once the milk has coagulated, whey is left behind and processed through simple drying methods.
Whey protein has been linked to a number of health-boosting properties as well as muscle-building effects. Not only can you build muscle mass, but whey has been shown to offer anti-cancer effects, reduce cholesterol levels, aid in weight-loss, and reduce blood pressure.
Whey Supplements Help Boost Protein and BCAA
The main building blocks within the human body are proteins which are critical for various functions, involved in enzymes, hormones, organs, skins, muscles, tendons, neurotransmitters, and more. Proteins themselves are assembled from amino acids. Although some are produced within the body, there are also essential amino acids that we need to consume through our diet or supplementation.
That is why consuming proteins that contain all the essential amino acids are so beneficial and whey protein is packed with them. In particular, whey protein is high in BCAAs (branched-chain amino acids) such as leucine, but also contains a large concentration of cysteine.
Studies have shown that leucine is the greatest growth promoting amino acids and cysteine also boosts levels of the antioxidant glutathione. The most well-known use for whey protein supplements is for the purpose of building muscle mass and strength, so whey’s high-quality proteins help accomplish this.
Benefits of Whey Protein
There are various effects of whey protein that make it an effective supplement for muscle building and strength. First, whey provides the protein, hormones, and amino acids required to increase muscle growth. It is also absorbed rapidly in comparison to other types of protein.
Build Muscle but Lose Fat
Have you been restricting calories in order to lose fat? If so, you will be interested in the results researchers discovered during a 12-week study conducted in Minnesota. Subjects were given a reduced calorie intake of 500 calories, with one group receiving whey and the other group were given an isocaloric beverage.
The group who consumed whey, lost a significant amount of body fat (6.6 percent total), in comparison to the control group. They also preserved more muscle, based on the Whey Protein’s ability to boost recovery. This is the main goal of most bodybuilders, as they attempt to build and maintain muscle while losing body fat.
As you bulk up, you naturally increase your strength. Have you been working out in order to increase your size and strength? Researchers in Texas observed 19 men who were involved in resistance training over the course of ten weeks.
They gave some of these men 14 grams of whey and casein, as well as 6 grams of amino acids. The other group of men were given a 20-gram placebo. Those in the experimental group experienced increase fat-free mass and strength. The key is to consume whey an hour before you workout for maximum effectiveness.
If you workout but then binge eat after, you’re not doing yourself any good. Whey could actually help you reduce hunger. Since protein is the fulfilling macronutrient, it not only boosts metabolism but reduces cravings and increase satiety.
In one study, 28 obese men consumed four different drinks. It was found that those who drank the beverage containing 50 grams of whey had reduced levels of ghrelin, the hormone that signals hunger. This was experienced for up to four hours later, aiding in unhealthy snacking habits.
Other Health Benefits of Whey
Whey is, of course, a high-quality protein source, but it also offers a range of other beneficial nutrients. Beyond its muscle building ability, it also offers a number of other health benefits. These positive effects include lowering blood pressure, blood sugar, and reducing overall symptoms of depression and stress.
It’s also been shown to offer anti-cancer benefits, reduce symptoms of hepatitis, increase bone density, boost immune function in HIV patients, and increase the life of mice. Due to the high concentration of cysteine, it helps mediate many of the experienced health benefits. Based on cysteine levels in whey, glutathione levels rise which is the main antioxidant within our cells.
A common recommended dose is around one to two scoops daily, which is approximately 25 to 50 grams. These doses are usually administered after workouts. With this being said, always follows the instructions written by the manufacturer. If you have any questions or concerns, please speak with your health care provider. This is especially true if you have any chronic conditions or are currently taking any medication.