The Best Whey Protein – How to Gain Mass Fast With Whey
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 its 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.
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 trainees 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. I used casein right before bed to make sure I had protein available in my system for the longest period possible.
Soy Protein
Here’s the big controversy! You will hear both advocates and detractors of 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 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 macronutrients 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:
