In the search of gaining lean muscle mass with a disciplined and progressive weight lifting regimen, protein powder is one of the best supplements to implement. Many studies have shown that protein synthesis is accelerated when protein is taken before and after your workout. It builds muscle, improves your performance in the gym, and brings you closer to the lean physique you have always wanted. There are several types of protein powder and it is imperative to be aware of the different types, quantity to take, and the most optimized time to consume.
Whey protein is the most common type of powder on the market. It is effective because it digests rapidly and is a rich source of amino acids for muscle recovery. The three main types of Whey are whey protein concentrate, whey protein isolate, and whey protein hydrolysate.
Whey protein concentrate goes through minimal processing. It is often much cheaper than other forms of Whey, making it a good choice for those on a budget.
Whey protein isolate is more protein-packed than concentrate. Isolate is made with longer and a more complex filtration process. A bit more expensive, isolate is a great choice for those on a tighter diet because it has a smaller carbohydrate and fat content. It is also absorbed and digested faster making it a perfect choice to take before and after a workout.
Whey protein hydrolysate is the most highly processed of all the whey proteins. So, it is often the most expensive. It is produced by putting whey protein through a process called hydrolysis, which breaks longer whey protein chains into smaller peptide fragments and the absorption rates of this protein are even faster.
There are several reasons that make whey protein an effective supplement for muscle building. The rapid rate of digestion of whey causes its composition of amino acids to shuttle quickly into the bloodstream. The blood then escorts the amino acids straight to the muscle tissues to ignite protein synthesis. Whey is also a source of branched-chain amino acids such as leucine, isoleucine, and valine which are crucial for protein synthesis. Blood flow is also boosted by whey. The increased blood flow enhances the delivery of nutrients such as glucose, amino acids, and oxygen that support muscle growth.
The best times of consumption of whey protein are 15-30 minutes before a workout and immediately after a workout. The quick stream of amino acids before, during, and after resistance training promotes the best results for muscle growth. Before lifting, take about 10-20 grams of whey protein to enhance muscle strength, increase endurance, and decrease muscle breakdown. After the gym, take 20-40 grams of whey to enhance muscle recovery and boost muscle protein synthesis.
With an intense training program and a balance diet, whey is an excellent supplement that enhances results.