Whey protein is a popular supplement used by athletes looking to gain muscle, increase strength and lose fat. Wanting to gain lean muscle mass is one of the reasons why people decide to incorporate whey into their diet. And it’s a good idea! Whey is an effective supplement if that’s your goal.
Why take whey protein?
If you’re involved in intense physical activity with the aim of building muscle, protein powder is a natural choice, as it increases your needs. Remember too that your goal in bodybuilding is not to maintain your muscle mass by simply compensating for losses, but to gain as much as possible.
The practical side is not to be overlooked either, as it’s not always easy to consume enough protein. And the whey shaker is a simple, convenient way to swallow protein.
But what exactly does whey do for you?
Whey is a minority milk protein found in milk or whey. Of very high biological value, with an almost perfect amino acid profile and a BCAA content of up to 25%, it has the particularity of being rapidly assimilated and stimulating protein synthesis, i.e. anabolism.
Soluble and easily digestible, it’s the perfect protein for training, before, during and/or after, in the form of snacks that nourish your muscles and promote recovery.
As well as acting on muscle synthesis and growth, whey helps to lose fat. How do you do it?
…By acting on hunger: you feel fuller after swallowing them. Whey also improves insulin sensitivity. It is also effective in fighting oxidation, boosting immunity and overall health. An aspect that many athletes should not overlook.
Who can benefit from whey protein?
Whether you’re a beginner looking to build muscle fast, or a seasoned athlete looking for the best source of protein to fuel your muscles and aid muscle recovery, whey will deliver on its promise.
Whey is an interesting protein for athletes wishing to optimize their nutrition. Whether you’re doing a strength sport like weightlifting, bodybuilding, Crossfit, or a sport requiring endurance, whey will serve you well and your muscles will thank you.
What’s more, if you can’t get enough protein, if it’s difficult – or impractical – for you to eat solid protein at certain times of the day, a whey shake can save the day.
How to use whey to build muscle effectively?
Whey is used around training. The aim is to obtain a rapid protein intake and a strong anabolic response.
You can take 20 grams of whey before exercise if your last meal was a long time ago. The aim is to minimize muscle catabolism during the session. Otherwise, like most users, take 30 grams of whey after exercise to stimulate muscle protein synthesis and recovery.
You can also use whey for your other snacks, particularly in the morning at breakfast or during the day.
Does whey protein have side effects?
Whey protein is a safe and reliable supplement to incorporate into your diet, especially if you’re looking to improve your body composition and strength .
Whey protein supplements are not harmful when consumed in moderate quantities. To do this, stick to the recommended doses. As a reminder, 1.5 to 2 grams per kilogram of body weight of protein – including food and supplements – is sufficient for a hard-training athlete.
However, some people should avoid whey proteins: those allergic to cow’s milk, and to a lesser extent those with lactose intolerance.