What
whey protein is best for me? This is a question many aspiring
bodybuilders ask themselves on a regular basis. We all know whey
protein can play a crucial part in muscle building but the main
dilemma is which one to use as there are several kinds and brands
on the market. We have different types of whey protein like whey
protein concentrate and whey protein isolate. Whey protein concentrate
is usually higher in fat, lactose and cholesterol and cheaper
as compared to whey protein isolate which contains virtually no
fat, lactose and cholesterol and is more expensive.
Whey
protein isolate has the highest biological value(BV) at 154 of
all proteins. The higher the value, the faster the digestion and
absorption rate, so a whey protein isolate is very effective for
fast muscle repair and rebuild for growth. Fast absorption of
essential amino acids into the muscle cells ensures your body
reverts back to anabolic mode in no time that is your muscles
are sustained for development. If you don't take a fast-acting
protein post-workout usually within a few minutes, your muscles
can go into catabolic mode and muscle catabolism means losing
muscle mass. You don't want to do all these hard workouts for
nothing and not making optimum muscle gains. This is why the post-workout
protein drink is absolutely critical and crucial and a whey protein
isolate is the ideal choice.
There are many whey protein isolates on the market and if you're
rather the health-conscious individual, I would recommend you
go for the Whey Protein Isolate 100% Natural devoid of artificial
sweeteners like Integrated Supplements for example. Integrated
Supplements produce some of the best supplements in the industry
in terms of quality and health. Their whey protein isolates are
manufactured using the Cross-Flow Microfiltration(CFM) process
which ensures you get the purest protein 99% undenatured. This
is a high-quality and superior protein.
Another
high-quality natural whey protein isolate is by Muscle Feast.
It comes in a 5 Lbs tub and can give you more bang for your buck.
It's important to remember that just after a workout, your muscles
are depleted from nutrients and you need:
Fast-digesting protein - For optimal muscle repair and
growth. A whey protein isolate is good at that.
Fast-acting carbohydrates - To trigger an insulin spike
and supply energy fast to exhausted muscles for restoration and
replenishment of depleted muscle glycogen stores(sugar storage
cells). If not taken, this can lead to muscle tissues breakdown
which can result in weak, small and flat muscles. Carbs are vital
post-workout, usually simple carbs like dextrose/glucose are recommended.
Potassium - Good for muscle recovery. Potassium is an electrolyte
and is effective against muscle cramps and soreness and muscle
fatigue. Bananas have a great amount of potassium and can also
be used as a carb post-workout.
Whey Protein Shake Recipe
6-8 oz of water
2 tablespoons of skim milk or low-fat milk powder
1 frozen banana
1 scoop of whey protein isolate
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.
