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What Is Whey Protein and How Does It Help You Build Muscle?

Whey is a by-product of cheese making and is made up of four proteins:

• Beta-lactoglobulin

• Alpha-lactalbumin

• Bovine serum albumin

• Immunoglobins

Because it contains all nine amino acids, it is considered a complete protein.

Types of Whey Protein

If you go and buy whey protein, you will find that there are three different types. From least to most treated they are:

• Concentrate – Less expensive than the other two types, this is a good choice for people on a budget. After the filtration process, the supplement is usually around 70-80% pure protein with the rest fats and carbohydrates.

• Isolate – Concentrate which is then processed to remove all fat and lactose. Isolate usually contains at least 90% protein.

• Hydrolyzate – This type of protein is partially digested by a process called hydrolysis. The advantage? It is easier to digest than the other two types and has less potential to trigger an allergenic attack.

Many protein powders contain a combination of whey protein concentrate and soy protein isolate and typically provide around 30% of the daily protein requirement.

Build muscle mass with whey protein

The International Journal of Sport Nutrition and Exercise Metabolism published a study which concluded that men who supplemented whey protein with resistance training had greater lean muscle mass gain than those who used resistance training alone. . Because whey is a protein that breaks down quickly during digestion, it’s great for pre and post workouts.

As whey is digested, the bloodstream carries it to the muscles where it stimulates a molecular process known as protein synthesis, resulting in increased muscle mass. Research has shown that protein synthesis increases by 70% once digested whey protein reaches the muscles. And since whey protein increases blood flow to muscle tissue, it in turn brings more digested protein to the muscles, leading to even greater protein synthesis.

Taken one hour before a workout, it provides a fast enough source of energy for the muscles to use during training. Taken after a workout, it helps replace depleted glycogen that was used up during training so muscles can repair and grow, creating more lean muscle mass. And of course, building more lean muscle not only makes you look more toned, but you’ll burn more calories at rest. Its cousin casein is also a protein, but it is slower to digest, making it a better choice if you want to keep protein in your digestive tract longer, such as overnight.

In addition to building muscle mass, researchers have found that whey protein can also:

• Aids in weight loss by reducing body fat percentage

• Drive away from hunger by reducing the hormone ghrelin which tells your brain that you are hungry

• Fight cancer, including colon and prostate

• Reduce stress by increasing serotonin secretion

• Improve the immune system by maintaining levels of glutathione in the body – an antioxidant that prevents cell damage

Ingesting whey protein is half the equation for building lean muscle mass. When paired with proper resistance training, it’s a recipe for success.

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