The Best Protein That Helps You Build Muscle
Build muscle and lose fat with whey protein
Lose weight and build muscle by eating more whey protein
A diet that is rich in whey protein has proven to help people get rid of stubborn body fat as well as build muscle, and a great way to get more protein is with supplements like whey protein powder. While that may be one factor that can help you stay fit, there are still plenty of other factors that play a role in how our body looks. Sleep, genetics, diet and your training program are the major factors that determine our physique.
What Is Whey Protein
Whey protein is a milk protein that is a by product of cheese production and whey protein can come in three forms:
- Whey Protein Concentrate: Has some fat and lactose. Contains 29%-85% protein depending on the food. Whey protein concentrates usually contain more bioactive compounds.
- Whey Protein Isolates: Contains minimal fat cholesterol and lactose. Also contains 90% or more protein.
- Whey Protein Hydrolysates: Often used in clinical nutrition applications. Hydrolysates are predigested and partially broken which makes it easier for our body to digest the proteins.
Whey protein has the highest digestibility rate and therefore is the easiest for our bodies to break down and absorb. In addition to it being readily digested, it is also a complete protein meaning that it contains all the essential amino acids that are needed.
Research indicates that whey protein can help to increase muscle mass as well as help to speed up our metabolism. It helps to increase muscle mass by increasing muscle protein synthesis.
When our bodies are able to increase muscle protein synthesis, it helps our muscles to grow stronger and bigger. Which is exactly why whey protein helps to burn fat as well. (More muscle to feed that burns more calories.) But make sure you aren't going for proteins that come from fatty foods.
We aren't talking cheeseburgers and pizza with loads of pepperoni and cheese. If you want to build lean muscle and stay lean at the same time, try to incorporate fish into your diet. Fish is a great source of omega 3's which is also essential to a healthy diet. Consider substituting beans for meat sometimes, and have eggs every once in a while. Eggs do contain a high amount of cholesterol though if you are eating more than 5 a week, however the cholesterol exists primarily in the yolk. This is why egg whites have become so popular for bodybuilding and lean protein. The protein of the egg is in the white part, not the yellow. As a result, the egg white is a great source of protein. Usually I hard boil my eggs, or I will make 2 or whole eggs with 3 other eggs that don't have yolk. Not all people eat like me though so feel free to do whatever is comfortable for you.