Let's take stock of Whey Protein
Whey protein is a natural product, it is rich in nutrients and helps you build muscle. Learn how to consume it correctly!
Whey or whey protein is a popular supplement used by athletes looking to gain muscle, increase their strength and lose fat. Wanting to gain lean muscle mass is one of the reasons people decide to incorporate whey into their diet. And that's a great idea! Whey is an effective supplement if that is your goal.
Why take whey protein?
If you practice intense physical activity with the aim of developing your muscles, taking protein powder makes perfect sense because your needs are increased. Also remember that in bodybuilding, your goal is not to maintain your muscle mass by just compensating for the losses, but to gain as much as possible.
The practical side is not to be neglected either, because it is not always easy to consume enough protein. And a whey shaker is a simple and convenient way to take in protein.
But what exactly does whey do for you?
Whey is a minority dairy protein found in milk or milk by-product. Of very high biological value, with an almost perfect amino acids profile and a BCAA level up to 25%, it offers the distinctive feature of being assimilated quickly and of stimulating the synthesis of proteins, i.e. anabolism.
Soluble and digestible, it is a perfect protein around training time, before, during and / or after, in the form of snacks that nourish your muscles and promote recovery.
In addition to acting on muscle synthesis and growth, whey helps to lose fat. How ?
…By acting on hunger: you feel more satiated after taking some. In addition, whey improves insulin sensitivity. It is also effective in fighting oxidation, in boosting your immunity and your overall health. An aspect that many athletes should not overlook.
Who can benefit from whey protein?
Whether you are a beginner who wants to quickly gain muscle, or an experienced athlete who wants the best source of protein to nourish their muscles and promote muscle recovery, whey protein will keep its promises.
Whey is an interesting protein for athletes wishing to optimise their nutrition. Whether you practice a power sport, such as weightlifting, bodybuilding, Crossfit, or a sport requiring endurance, whey will be very useful to you and your muscles will thank you.
Plus, if you can't manage to consume enough protein, if it’s difficult - or impractical - for you to eat solid protein at certain times of the day, a whey shake can be a lifesaver.
How to use whey to build muscle effectively?
Whey is used around training time. The goal is to achieve rapid protein intake and a strong anabolic response.
You can take 20 grams of whey before exercising if your last meal is far away. The goal is to minimise the muscle catabolism that takes place during the session. Otherwise, like most users, take 30 grams of whey after exercising to boost muscle protein synthesis and recovery.
It is also possible to use whey for your other snacks, especially in the morning for breakfast or during the day.
Does whey protein have side effects?
Whey protein supplements are not harmful when consumed in moderate amounts. For this matter, use the recommended dosage. As a reminder, 1.5 to 2 grams of protein per kilogram of bodyweight – food and supplements included – is enough for a hard-training athlete.
Some people should nevertheless avoid whey proteins: people who are allergic to cow's milk, and, to a lesser extent, those who are lactose intolerant.
Publié le 24/10/2022