Overview
Protein supplements deliver high-quality amino acids – building blocks of protein – to your body. This may be especially beneficial if you’re looking to build muscle, which is why protein supplements are a staple in a bodybuilder’s diet. Whey protein is a type of protein supplement derived from milk. It’s one of two milk proteins; the other is casein protein. Whey protein can help you build muscle when taken correctly. Talk to your doctor before trying whey supplements.
Biological Value
Whey offers a superior biological value, or BV, compared to other types of protein. The BV of a protein describes its overall ability to get absorbed and utilized efficiently by the body. The BV of whey protein is 104 compared to that of soy, casein and egg at 74, 77 and 100, respectively. What this means is that the amino acids that make up whey protein reach your muscles more efficiently to help you build and maintain lean muscle mass.
Absorption Rate
Whey is a fast-absorbing protein, compared to soy or casein proteins. According to Helen Kollias, Ph.D., a muscle development specialist, whey protein absorbs at a rate of about 8 g to 10 g per hour. Other sources of protein may absorb at rates of less than 5 g per hour, such as meat and casein. This makes whey an optimal source of protein when used as a post-workout supplement. This is the time your muscles need amino acids fast. Kollias states that whey protein navigates your entire intestinal tract within 1.5 hours of being consumed, so it works fast.
BCAAs
The high-level of branched-chain amino acids, or BCAAs, in whey protein makes it one of the best choices for building muscle. According to the University of Illinois McKinley Health Center, whey protein contains more leucine – one of the BCAAs – than any other protein. Leucine helps preserve existing lean muscle mass while promoting fat loss. The other two BCAAs include isoleucine and valine. BCAAs prevent muscle catabolism – breakdown of muscle tissue – from occurring, according to a 2004 report published in the “Journal of Sports Science and Medicine.”
Factor
If you want to get buff, don’t expect it to happen simply by drinking whey protein every day. The biggest factor influencing your muscle gains is your how much time you spend in the weight room. In order for whey protein to help you build muscle, you must perform resistance training regularly. Spending 30 to 60 minutes in the gym, three days per week, is usually adequate to start seeing results. McKinley Health Center recommends consuming 20 g to 25 g of whey protein per day to start improving your body composition.