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The Best Whey Protein – How to Gain Mass Fast With Whey
Are you trying to build muscle? Millions of men do weight training every year in hopes of getting a lean and muscular body. Do you need all the help you can get? Protein supplementation is an important part of gaining muscle. But what is the best whey protein? How can you use this powerful supplement to gain muscle fast?
Although not technically a ‘diet’ – As a weight trainer you will be using a protein supplement every day, and you need to know how to use it to help you build the body you want. Which Whey Protein Powder Should You Use? Building muscle can ruin your bank account if you’re not careful. Looking at bodybuilding clothes will make you feel like you need more supplements. Don’t fall into this trap! 95% of what you are told you “need” – you don’t.
Whey protein, on the other hand, is a very useful supplement, regardless of your workout goals. Check out this little guide I can use for you:
How much protein should I eat per day?
It is recommended to consume 1.0 – 1.5 grams of protein per kilogram of lean body mass.
When should I use protein supplements?
The key word here is supplement. Many trainees try using whey protein powder as a meal replacement. Although the best whey protein is a great supplement, it is not meant to be a meal replacement! I recommend keeping whole foods as your primary food source, and using a good protein supplement as a booster 3 – 4 times a day. Foods gain weight faster than most supplements, because you have a full range of nutrients.
Depending on your body weight, you need about 200 – 300 grams of protein per day. It is very difficult to get more than 200 grams of protein per day from high protein foods. This is where your protein supplement should come in. 3 – 4 shakes per day should take care of the rest.
These shakes are ideal for pre- and post-workout consumption. These are the times of the day when liquid foods are preferred over whole foods.
What kind of protein should I eat?
There sure are a lot of proteins to choose from! Let’s see what’s available:
Whey protein seems to be the ‘big daddy’ of protein supplements, and for good reason! Whey protein is easily absorbed by your body and easily digested. This is important both before and after exercise. The best whey protein shakes and supplements contain “mixes”. We will talk about this later.
While not known as a milk protein, casein is a slower digesting protein than whey. This makes it a terrible choice for pre- and post-workout, but acceptable at other times of the day. I personally used casein before bed to make sure I had protein in my system for the long haul.
Here’s the big deal! You will hear advocates and detractors of soy. Because of all the conflicting and conflicting reports, I have chosen to stay away from soy protein as a supplement for now. Until there is clear evidence to support one position over the other, it’s not worth plunking down your hard earned cash.
What brand should I buy?
Many whey protein supplements are loaded with unwanted ingredients. Aspartame, fructose, high fructose corn syrup etc. Don’t choose your protein powder based on taste! If it tastes good, it’s probably full of ingredients you don’t like! The best whey protein has very little flavor, and can be clumpy when mixed, because there are very few additives.
With the right recipe, you can still mix up a delicious shake without the chemicals and sugar that spoil the food. Look for brands that use protein isolate as the main ingredient. This is better because whey protein isolate has a higher bioavailability than whey concentrate. (easier to avoid)
Most commercial whey proteins use whey concentrate, and put just enough isolate in their mix to legally place the ingredients on the label. Check the label first, and look for ‘fillers’ and cheap ingredients like high fructose corn syrup. My suggestion is to use a mixture. You don’t have to pay full price for whey protein, but you don’t want to rely on concentrate either. A good mix will keep costs down, while still providing your body with the macro nutrients you need.
Now that you have a better understanding of the best whey protein supplements, it’s time to consider your workout plan:
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