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The Best Whey Protein – How to Gain Mass Fast With Whey
Are you trying to build muscle? Millions of men take up weight training every year in hopes of building a lean and muscular body. You need all the help you can get right? Protein supplementation is an integral part of gaining muscle mass. But what is the best whey protein? How can you use this powerful supplement to gain muscle fast?
Although not technically a ‘food’ – As a weight trainer you will be using a protein supplement every day, and you need to know how to use it properly to help you build the body you want. Which Whey Protein Powder Should You Use? Building muscle mass can take a toll on your bank account if you’re not careful. Browsing through any bodybuilding canvas will leave you feeling like you’re in desperate need of 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 quite the essential supplement no matter what your workout goals are. Check out this handy little guide I prepared for you:
How much protein should I consume per day?
It is recommended that you consume an estimated 1.0 – 1.5 grams of protein per pound of lean body mass.
When should I use a protein supplement?
The key word here is supplement. Many trainees try using whey protein powders as meal replacements. While the best whey protein is a great supplement, it is not meant to be used as a meal replacement! I recommend that you keep whole foods as your primary source of nutrients, and use a quality protein supplement as a booster about 3 – 4 times a day. Foods gain weight at a faster level than most supplements, because you have a full spectrum of nutrition.
Depending on your body weight, you will need about 200 – 300 grams of quality protein per day. It is extremely difficult to get more than 200 grams of protein each day from even a high protein diet. This is where your protein supplement should come into play. 3 – 4 shakes per day should take care of the rest.
Time these shakes for pre-workout and post-workout consumption. These are the times of the day when a liquid meal will be far preferable to full meals.
What kind of protein should I eat?
There sure are a lot of proteins to choose from! Let’s take a look at what’s available:
Whey protein seems to be the ‘big daddy’ of protein supplements, and for good reason! Whey protein is relatively easy to absorb by your body, and is easy to digest. This is important both before and after workout. The best whey protein shakes and supplements contain a “blend”. We will touch on that later.
Otherwise known as milk protein, casein is a slower digesting protein than whey. This makes it a terrible choice for pre- and post-workouts, but acceptable for other times of the day. Personally, I used casein right before bed to ensure I had protein available in my system for the longest period of time possible.
Here is the big controversy! You will hear both advocates and detractors for soy. Because of all the arguments and conflicting reports, I’ve chosen to just stay away from soy protein as a supplement for the time being. Until there is clear evidence to support one stance over the other, it’s not worth plunking down your hard-earned cash.
Which 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 great, chances are it’s full of ingredients you don’t want! The best whey protein has very little flavor, and it can be clumpy when mixed because there are very few additives.
With the right recipe, you can still mix up a great shake without exposing yourself to diet-ruining chemicals and sugars. Look for a brand that uses whey protein isolate as a primary ingredient. This is preferred because whey protein isolate has a higher bioavailability than whey concentrate. (Easier to absorb)
Most commercial whey proteins use whey concentrate, and put just enough isolate in their mix to legally list the ingredient on their label. Check the label first, and look for ‘fillers’ and cheap ingredients like high fructose corn syrup. My recommendation is to use a blend. You don’t have to pay the price of a whole whey protein isolate, but you don’t want to rely on concentrate either. A good mix will keep costs down while continuing to provide your body with the macro nutrients you need.
Now that you have a better understanding of what the best whey protein supplements are, it’s time to review your workout plans:
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