Let’s first start off with the role of protein. They obviously play a major role in our muscles and tissue, but protein is not the first choice for energy. Once your body metabolizes protein it is in its simplest form, amino acids. In the 2015-2020 Dietary Guidelines for Americans, the USDA and HHS recommend about 5-7 ounces of protein foods a day for women/men from the age of 19 on up. I usually almost clear that before noon. It has been a belief in the past that only those that perform high intensity training, such as endurance and power athletes, should consume over the recommended daily allowance of protein. Well nowadays, isn’t that the majority? Isn’t that 99% of the military? Research shows that subjects who participated in fitness activities and greater protein consumption than the daily allowance gained more body mass.
So where does whey protein come from? Whey protein is a dairy based protein. When the diary product is thickened, whey is formed and is separated from the casein protein. We’ll get into casein protein another time. Whey is formed into a liquid substance while casein protein is formed into a curd-like substance. This bring us to the main point of the article.
The majority of researchers, coaches, and professional athletes believe whey protein is the best protein to consume; especially post-workout. Well…why? Whey protein is found to stimulate a greater response of hypertrophy. Meaning, whey is very easy for our body/muscles to absorb all the greatness whey protein has to offer and recover. Such as, its powerful branch chain amino acids that our bodies do not generate on its own with leucine being the greatest asset.
In conclusion, the modern whey protein supplement, or even a whey isolate (which is fastest), is engineered to be consumed for optimal muscle recovery and gains. Having a high protein diet not only provides muscles gain and recovery, but also enhances fat loss when exercising regularly. An optimal level of consumption per shake should be a bout 20-25 grams of protein. A great protein shake will contain about this much and about 5 grams of carbohydrates. Always look at the label when purchasing protein shakes as some may carry too many carbs. Resulting a struggle for fat loss and muscle gains. If you have never tried a protein shake, it could be the reason why you are left wondering why you are stuck at 145lbs at the bench.
Learn more about casein protein here.
Hoffman, J. R. & Falvo, M. J. (2004). Protein – Which is Best?. Journal of Sports Science and Medicine Vol. 3, 118-130. Retrieved from: http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf
USDA & HHS. (2015) Dietary Guidelines for Americans 2015-2020. 8th ed. Health.gov. Retrieved from http://health.gov/dietaryguidelines/2015/guidelines/.
Wein, D. & Miraglia, M. (2013). Whey Protein vs Casein Protein and Optimal Recovery. National Strength and Conditioning Association. Retrieved form: http://test.nsca-lift.org/Education/Articles/Whey-Protein-vs-Casein-Protein-and-Optimal-Recovery/.
Zacherl, J. (2016). Anatomy of a Protein Shake: Eating to Build Muscle. Breaking Muscle. Retrieved from: https://breakingmuscle.com/supplements/anatomy-of-a-protein-shake-eating-to-build-muscle.