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Is Whey the King of Proteins?
Thousands of gym users have experienced the power of whey protein
in helping them achieve their physique goals as fast as possible.
Sports Nutrition Expert Zef Eisenberg takes a look at how Whey Protein can help maximise your physique goals
The protein myth - how much protein do you really need?
Pioneering scientists, such as Dr. Peter Lemon PhD, have proved what successful gym users have known for years - building a great physique requires a diet rich in high quality protein! Increased protein intake also prevents muscle loss during dieting and is vital for any man or woman looking to add muscle or simply tone up. Research suggests you need up to 1.7-2.5g of high quality protein per kilo of bodyweight per day to build muscle as fast as possible e.g. an 80kg male needs 136-200g per day.
So you know you need to increase your
protein, but what is the best source?
Proteins vary in their ability to supply high quality amino acids for muscle building within the body, based on their biological value (or BV). The higher the BV, the more effective the protein source. Whey protein (a refined and isolated protein derived from cow's milk) is considered by scientists to be the ultimate protein, due to its high concentration of essential, non-essential and branch chain amino acids; and has a higher BV than casein, chicken or egg protein.
Whey's high BV means that consuming small amounts can have greater muscle building / toning results than eating other proteins. Whey protein is easily digested and absorbed quickly into your muscles where it can supply essential amino acids required for muscle growth and recovery. Its unique absorption and high biological value means it can boost recovery and physique development better than any other protein. Whey protein is usually sold as a powder which you mix with water or milk to create an instant shake. This is why a good whey protein shake is often the most convenient way to ensure you get the protein you need. A quality whey protein shake, such as Promax, provides 24g of protein per serving, which is approximately the same amount of protein found in one chicken breast. It is also suitable for vegetarians.
Whey or Casein- which is superior?
You may have seen some sports nutrition products containing a 'new' slow digesting protein called micellular casein. However, the reality is casein has been around for years and micellular casein is nothing more than skimmed milk protein without the carbohydrates. Canadian scientists found that whey protein was six times more effective at improving exercise performance than casein!
Incorporating whey protein shakes into your routine
"Whey is particularly high in the amino acid glutamine, which is the most abundant amino acid in muscle tissue and may boost muscle growth and prevent muscle wasting."
Build Muscle and Tone:
If you train hard
in the gym, your
muscles need
amino acids
every 2-3 hours to aid recovery and growth.
Whey is superior in rapidly supplying hard
trained muscle tissue with vital amino acids.
Optimal Workout Nutrition:
Pre-training nutrition can have a dramatic
effect on your success in the gym. Whey is
considered by many experts to be the
ultimate pre and post workout protein
because it boosts protein synthesis (making
new muscle) and creates the ideal
environment for muscle growth.
Support Your Fat Burning:
Calorie restricted diets can lead to hard
earned muscle tissue being burnt as fuel,
and as a result your metabolism can grind to
a halt. Research has found that whey protein
can keep you fuller for longer, making it
easier to keep to a calorie controlled diet,
giving you even better results. Therefore
people looking to diet will find whey protein
shakes not only low in
calories and useful to
preserve and build muscle
mass or tone, but also
excellent in reducing those
cravings that often kill most
diets.
Boost Recovery:
Whey has positive effects on
your body's protein synthesis,
muscle building hormones
and immune system; it can
significantly improve muscle recovery, and
get you back in the gym as soon as possible.
Convenient nutrition 24-hours a day:
Whether you're looking to burn excess fat or
build muscle, your body needs high quality
protein every 2-3 hours - with whey, you have
an easy way to consume protein whenever
you need to during the day. A whey protein
drink such as Promax often works out
cheaper than buying chicken breasts, steak,
or fish.
1. Lemon, P.W.R. (1998). Effects of exercise on dietary protein requirements. International Journal of Sport Nutrition, 8, 426-447
2. Lands, L.C., Grey, V.L., & Smountas, A.A. (1999). Effect of supplementation with a cysteine donor on muscular performance. Journal of Applied Physiology, 87, 1381-1385
3. Cribb, P. J., Williams, A. D., Hayes, A., & Carey, ,. F. (2002) The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Medicine and Science in Sports and Exercise, 34, S1688
