Does Whey Protein Build Muscle
The best whey protein powders for building muscle and for extreme muscle gain
The facts about whey protein
Whey protein powders are useful to supplement your diet with a high quality protein without consuming the saturated fats that frequently accompany whole foods that are high in protein. Some people prefer to eat foods that are high in carbohydrates, so consuming protein drinks with meals allows them to continue to eat their preferred foods while getting the protein their body needs. Protein powder is also excellent for use in recipes to make Zone diet, low carbohydrate diet, ketogenic diet, or just high protein meals. The Biological Value, or BV, of a protein is an indicator of the quality of the protein. It is a measure of a protein’s ability to be used by the body (or its bioavailability). It is a percentage (though the scale is skewed resulting in some BV’s of greater than 100) of the absorbed protein that your body actually uses. Biological Values are indicators of which proteins are best at aiding nitrogen retention in muscles to help them maintain or grow in mass.
Whey Protein facts
Many of the whey protein powders manufacturers claim that their products have BV values well above regular whey protein by various techniques such as ion-exchange processing, hydrolization, and adding other ingredients such as specific amounts of limiting essential amino acids. Hydrolyzation is a process breaking large peptides into smaller ones. It is sometimes referred to as “pre-digested”. Regular undigested whey will be broken down into di- and tri-peptides via enzymes in the gut and will be absorbed, but the process takes a while. Hydrolyzation is useful when protein delivery is needed very quickly so the body doesn’t have to require the time and enzymes doing it. The benefit is of having a quickly absorbed protein immediately after a workout to ensure the muscle tissue is flooded with nutrients in a timely manner.
The following is a comprehensive list of high protein foods
|Whey Protein Isolate Blends||100-159|
|Whey Concentrate (Lactalbumin)||104|
|Egg White (Albumin)||88|
Protein is the most essential supplement for muscle gain. Muscles are made of a combination of protein and water. Protein can be obtained from a variety of food sources but its efficiency to be absorbed in the body varies greatly. Sources of protein include nuts, chicken,diary products and eggs. Insufficient protein intake can seriously impair muscle gains and can in fact result in muscle loss. Egg and Milk proteins are relatively poor sources of protein due to the fact that they undergo lots of processing. Due to the need to consume copious amounts of protein it is much more convenient to purchase a high quality protein powder. The most effective protein is whey protein which has a BV of 159 the highest value obtainable, which makes it far more effective in building muscle than any other.
It has been found by experimentation that 1.5-2gm of protein need to be consumed for every 1 kg of body weight daily, to promote rapid muscle growth and recuperation.
The bottom line is, ensure you consume plenty of quality protein or else your gains will be minimal. Protein equals improved muscle mass. Always ensure you also take a reputable multi vitamin tablet to ensure vitality and health.
As a hard training bodybuilder, your body needs protein every 2 -2 1/2 hours even if you may not think you need it. The human body does not store protein long term like it does for fat and carbohydrates. Instead, your body holds amino acids in three pools that provide the body’s necessary protein for fuel. These pools are constantly in a state of flux and are replenished either from dietary protein or the breakdown of muscle. It is extremely important to keep these amino acid pools topped off through the feeding of protein every 2 – 2 1/2 hours. When feeding stops, there is a fall in protein synthesis and a rise in protein breakdown. This translates into a loss of lean body mass after extended periods without protein. When following a weight training regimen, your body needs between 1 to 1 1/2 grams of protein per pound of body weight in order to provide the building blocks for muscle growth.
Protein does many positive things for the human body. Protein is required for muscle growth and maintenance. Without protein, your body will not have the fuel necessary to support and repair muscle after it is broken down during weight training. Protein increases your body’s metabolism. Your metabolism will rise every time you eat a meal. Digestion, absorption and storage of food causes this metabolic change. When you consume a high protein meal, your body’s metabolism will raise five times higher than it does after you eat a high carb meal. Protein helps control your body’s water balance. Protein works with certain minerals to regulate how much water should be in the body. If you are not consuming enough protein in your diet, you will retain water.
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