Whey protein can be used for different goals like losing weight, gaining weight, or gaining muscle mass, or an athlete can use it for their recovery or improving their performance in their sport. Today we will tell you how to use whey protein to build muscle mass. Building muscle mass is always difficult, while gaining weight is easy. Many of the beginners who are skinny struggle a lot to put on muscle mass and improve their physique.
Rather than gaining lean muscle mass, they all end up being “skinny fat,” a condition in which a person is skinny through the arms and legs or has fewer muscles but has a fatty stomach. Most of the youngsters only rely on whey protein as a magical drink as it can do some serious magic to their physique and end up making them look like a bodybuilder, but that’s obviously not true. Protein from the diet and all the other nutrients play an important role in building muscle.
In this article, we will guide you on how to use whey protein to maximize your muscle gains, but first, we will understand what whey protein is.
If you want guidance on how to lose weight using whey protein, you can read our latest article on our website.
The Sigma Fitness
What is whey protein?
Whey protein is made during the cheese-making process from cow’s milk. During the pasteurization process, the milk is left with two byproducts: cheese and whey. The whey then goes through the filtration process, which leads to its different forms. According to studies, there are mainly three forms of whey protein.
- Hydrolyzed whey protein
- Isolate whey protein
- Concentrate whey protein
The more the whey protein goes through the filtration process, the finer and richer it gets. Isolated whey protein is the richest form of protein, containing 90% protein and 10% other ingredients.
Whey protein is made up of essential amino acid chains that have numerous health benefits for the body. It is a high protein, low calorie food, which makes it a great choice for those who are looking to gain muscle mass.
Can we build muscle with whey protein?
Yes, absolutely, you can build muscles using whey protein if used in the correct way. Only using whey protein will not help you achieve your desired physique. Diet, workouts with good intensity, and the proper use of whey protein will surely lead you to some good gains.
Being on a slight calorie surplus with a surplus of 100–300 calories over your daily calorie requirement and using a protein diet with added whey protein as a tool will surely help you gain muscle mass and weight.
If you’re thinking about how to calculate your daily calorie requirement, you can use our free calorie calculator.
Benefits of whey protein for muscle gain
Whey protein has many benefits for muscle gain. When consumed after training, the rich mixture of branch chain amino acids present in it promotes protein synthesis in the muscles.
Besides recovering muscles, whey protein has other health benefits for your body, like boosting your metabolism. It is also known for its ability to lower cholesterol levels.
Side effects of whey protein for muscle gain
Anything done in moderation is good, and one should not overconsume whey protein or any other supplement. Overconsuming whey protein will not lead to more or faster muscle gain. for a person exceeding his daily protein requirement according to his respective goal.
There are some more side effects one will see while overdosing protein, such as bloating, acne, constipation, stomach ache, nausea, headache, reduced appetite, digestion problems, etc.
When should I take whey protein to build muscle?
You must have probably heard about the myth that if you are not consuming whey protein right after a few minutes of your workout, you are killing your gains. Whey protein is recommended by fitness enthusiasts to be consumed after 15-60 minutes of exercise.
This period after a workout is known as the “anabolic window” and is perfect timing for consuming whey protein. In this time frame, you can add a high carb and a protein rich food to your whey protein shake in order to maximize your gains and recovery.
How much muscle can you gain with whey protein?
You can’t only rely on whey protein for your muscle growth. In order to grow muscle, you must follow a slight calorie surplus diet plan consisting of carbohydrates, healthy fats, fiber, and protein rich foods. Besides this, you can add whey protein as a cheat code to complete the protein needs you were unable to meet from your food sources.
So consuming only whey protein and not eating properly will not lead to any muscle gain.
What is the best whey protein for muscle gain?
While choosing the best whey protein for yourself, you must be aware of your body type and which whey protein will suit you best. A skinny person bulking up should use concentrated whey protein, also known as blend whey protein, which contains carbs, proteins, and other nutrients.
With the right diet plan, it will definitely help a skinny person gain weight and muscle.
References
https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein
https://www.healthline.com/nutrition/best-time-to-take-protein
