Whey is one of the best supplements for helping you build muscle and lose fat. Here’s what makes it so powerful.
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► Try Combat Fit: 8-Week ACFT Training Plan:
00:00 – BodyFit Training Programs
00:51 – How To Choose The Right Protein Powder
02:25 – Whey Protein (Concentrate, Isolate, & Hydrolyzed)
12:35 – Casein Protein
16:45 – Mass Gainers
23:02 – Meal Replacements
24:00 – Egg Protein
24:30 – Meat Protein
25:02 – Collagen Peptides
29:40 – Plant Protein
36:15 – Sales & Specials
| What is Whey Protein? |
Whey comes from milk, which is actually comprised of two proteins: casein, which makes up approximately 80 percent of milk protein, and whey, which makes up the other 20 percent. When milk is turned into cheese, whey is separated from the solid curds and can be found in the liquid that is left behind.
Once separated, it goes through several more processing steps to become what most people recognize as whey protein: a relatively tasteless powder that can be added to shakes, protein bars, or even baked goods. It’s a common protein booster in commercial smoothies, bars, cereals, and plenty of other foods, but can also be taken on its own.
| What Does Whey Protein Do In The body? |
For starters, whey is a complete protein, meaning it has all nine essential amino acids necessary for protein synthesis. We call these amino acids “essential” because your body can’t make them and therefore you must consume in them in your diet.
Whey is particularly high in the group of three essential amino acids known as BCAAs: leucine, isoleucine, and valine. These help to build and maintain muscle, and can also serve as an energy source during prolonged or intense workouts.
Leucine, specifically, has been shown to have the greatest impact on rates of muscle protein synthesis, the process that makes your muscles bigger and stronger. One 25-gram scoop of whey protein has approximately 3 grams of leucine.
Compare that to only 2.3 grams per scoop in casein and 1.5 grams in soy. Seeing as the threshold for activating protein synthesis occurs right around 2.5 grams of leucine, whey is a no-brainer for athletes looking to boost growth, recovery, and performance.
| Starting Your Transformation Off Right |
1. Whey Protein
a. Whey Protein Concentrate
b. Whey Protein Isoalte
c. Hydrolyzed Whey Protein
a. Higher in carbs and calories
4. Meal Replacements
5. Egg Protein
7. Collagen Peptides
8. Plant Protein
a. More difficult to hit protein macros
b. Few plant protein is “Complete”
c. Taste and Texture are more difficult
9. Amino Spiking
10. Timing (Anabolic Window)
11. Best Protein is One That You Will consume regularly
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► Gaspari Proven Egg Protein:
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| Tyler McGlasson, M.K., CISSN |
Tyler McGlasson is a member of the Bodybuilding.com Regulatory Compliance team. His job is to make sure that Bodybuilding.com and all of its products and media work within the regulations laid out by both the FDA and the FTC.
With a Bachelor of Science degree in Biology from University of California, Irvine, and a Master of Kinesiology degree from Boise State University, science is the name of the game for Tyler. His days are spent staying up to date on the latest clinical investigations into supplement ingredients and other fitness categories. You may have seen him hosting our show Brain Gainz, featured live every month on our YouTube channel. His downtime is mostly spent with his dog, Douglas, and making sure his house isn’t constantly on fire.