Are you trying to build muscle? Millions of men take up weight training each year in hopes that they'll build a lean and muscular physique. 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 utilize this powerful supplement to get muscles fast?
While technically not a 'food' - As a weight trainer you'll be using a protein supplement every day, and 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 it's toll on your bank account if you're not careful. Browsing through any body building rag will have you feeling as if you are in desperate need of more supplements. Don't fall into this trap! 95% of what you're told you "need" - you don't.
Milk Whey
Whey protein on the other hand is quite the essential supplement, regardless of what your workout goals are. Check out this handy little guide I've prepared for you:
How much protein should I consume in a 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. A lot of trainee's try to use 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 keep whole foods as your primary source of nutrients, and use a quality protein supplement as a booster about 3 - 4 times per day. Foods gain weight at a quicker level than most supplements, as you have a full spectrum of nutrition.
Depending on your body weight, you're going to need about 200 - 300 grams of quality protein per day. It's extremely difficult to get more than 200 grams of protein each day from even a protein rich diet. This is where your protein supplement should kick in. 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 day when a liquid meal is going to be far preferable to whole foods.
What type of protein should I consume?
There sure are a lot of proteins to choose from! Let's have a look at what is available:
Whey Protein
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 easily digested. This is important both pre and post workout. The best whey protein shakes and supplements contain a "blend." We'll touch on that later.
Casein Protein
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 make sure I had protein available in my system for the longest period of time possible.
Soy Protein
Here's the big controversy! You will hear both advocates and detractors for soy. Because of all the arguing and contradicting reports, I have 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, then chances are it's chock full of ingredients you don't want! The best whey protein has very little flavor to it, and it can be clumpy when mixed, as there are very few additives.
With the right recipe, you can still mix up a great tasting shake without exposing yourself to chemicals and diet destroying sugars. Look for a brand that uses whey protein isolate as a primary ingredient. This is preferable as whey protein isolate has a higher bioavailability than whey concentrate. (Easier to absorb)
Most commercial whey proteins use whey concentrate, and put just a enough isolate in their blend to legally put the ingredient on their label. Check the label first, and search for 'fillers' and cheap ingredients such as high fructose corn syrup. My recommendation is to use a blend. You don't need to pay the price of a full whey protein isolate, but you also don't want to rely on concentrate either. A good blend will keep the cost down, while continuing to supply your body with the macro nutrients you need.
Now that you have a better understanding of what the best whey protein supplements are like, it's time to review your workout plans:
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Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Strawberry, 2 Pound Feature
- No artificial flavors or sweeteners.
- Whey Protein Isolates are the primary protein source
- Fast-acting Hydrowhey Whey Peptides
Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Strawberry, 2 Pound Overview
Whey protein Isolates are 90% pure protein by weight. They are the purest and most expensive form of whey protein that exists. That’s why they are the first ingredients you read on the Gold Standard Natural 100% Whey label. By using Whey Protein Isolates as our primary protein source, we’re able to pack 24 grams of the purest, muscle-building protein per serving, with a lot less of the fat, cholesterol, lactose, and other stuff that you can do without. What’s more, Gold Standard Natural 100% Whey contains no artificial flavors or sweeteners. There’s no question this is the standard by which other whey proteins are measured.Optimum Nutrition 100% Whey Gold Standard Natural Whey, Natural Strawberry, 2 Pound Specifications
 | GOLD STANDARD NATURAL 100% WHEY, Natural Strawberry |
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Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.
Since 1986, Optimum Nutrition has been supporting the nutrition goals of elite athletes and goal-driven individuals around the world. Building on a foundation of company owned and operated production facilities, unparalleled manufacturing expertise, and uncompromising quality standards, ON continually strives to bring athletes and active individuals sports nutrition solutions designed to make a real difference in performance. Whether your goals involve strength, speed, power, endurance - or any combination - ON supplements work as hard as you do. Realize your True Strength with the quality and innovation leader.
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Optimum Nutrition Gold Standard Natural 100% Whey, Natural Strawberry, 2 pounds (pack of two).
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