Whey protein is among the most popular sports nutrition supplements for men — and for good reason: a higher protein intake has been linked to an increase in muscle mass and a decrease in body fat. When combined with a balanced diet and regular exercise, a whey protein supplement may help you achieve noticeable results faster and boost your overall health.
What is whey protein?
Whey protein is protein derived from cow’s milk. Milk, cheese and other dairy products all contain whey at different quantities. It’s one of the fastest-digesting proteins available and is considered a “complete” protein, meaning that it contains a full range of amino acids that are critical to protein synthesis and other functions within the body. It’s also one of the most widely studied and safest proteins in the sports nutrition world.
There are three types of whey protein you should know about: concentrate, isolate and hydrolysate. The main difference among these whey protein types is purity. Concentrate — the least pure of the three –contains more dietary fat and less protein than whey isolate and whey hydrolysate, which have been processed to minimize fat and lactose content for better overall absorption. Unfortunately, the purifying processes that isolate and hydrolysate undergo also remove certain nutrients found in concentrate that are beneficial to your health. You ultimately want a balanced blend of all three protein types for best results.
What is a whey protein supplement used for?
A whey protein supplement is typically used to increase one’s daily intake of protein. As mentioned earlier, a high-protein diet has been shown to be extremely effective in decreasing body fat and increasing muscle mass. A whey protein powder gives you the most bang for your buck – a quick concentrated dose of high-quality protein with minimal calories and fat.
By increasing your protein intake, you’ll reap the following benefits:
More muscle: Without protein, you can forget about maintaining and building muscle. Because of its high-bioavailability, whey protein is considered the prime protein for increasing lean muscle tissue. The more active you are, the more protein you need to repair muscle damage and stimulate growth.
Faster recovery: After a workout, there’s no better supplement than a post-workout formula for men. Muscle recovery goes beyond just your post-workout shake, however – recovery is a 24/7 affair. When you’re not working out, a whey protein powder is a great way to fuel your body with protein, amino acids and other critical recovery components.
Better satiety: If you need something to manage your hunger until your next meal, a whey protein shake can double as a snack. Since whey protein supplements contain not just protein but also an assortment of other nutrients, it will keep you full longer than that unhealthy candy bar or cookie you’re thinking about eating.
How much protein do I need?
Your protein requirements depend greatly on your lifestyle. If you lead a sedentary life, you probably don’t need all that much protein. On the other hand, an active guy needs more protein due to the constant stress that muscles undergo from workouts and everyday activities. Regardless, you need protein in your diet – plain and simple. The American College of Sports Medicine provides the following recommendations:
If you have a sedentary lifestyle and occasionally work out: about .4 grams per pound of body weight (e.g. 160-pound male = 64 grams)
If you regularly do any sort of endurance training like running, swimming, biking, etc.: 0.6-0.8 grams per pound of body weight (e.g. 160-pound male = 96-128 grams)
If you regularly lift weights or do other resistance training: 0.8-0.9 grams per pound of body weight (e.g. 160-pound male = 128-144)
The bottom line is this: If you’re in any way active, you need more protein than the average adult (64 grams) – not just for muscle growth but for energy and recovery as well.
You can get too much of a good thing, however. Too much protein can cause your kidneys to work overtime trying to excrete toxic byproducts. This can contribute to kidney damage and also lead to dehydration, so it’s important to always consult a physician before taking a nutritional supplement or starting a fitness program. Only use the products as instructed and do not exceed recommendations.
When should I take a whey protein powder?
You can take a whey protein powder any time of the day – morning, afternoon or evening. The great thing about whey protein shakes is that they can be used as a snack or as a meal replacement. Feeling hungry between meals? Running late and can’t cook breakfast? Just mix yourself a quick whey protein shake. If it’s close to your workout time, though, you’re better off using either a pre-workout supplement or a post-workout supplement, both of which are scientifically developed for use around your gym time. Just make sure to increase your water intake to help absorption.
What to look for in a whey protein supplement
Make sure your whey protein powder meets the following criteria:
– Three types of whey: On their own, each of the three major types of whey – concentrate, isolate and hydrolysate – has its own set of advantages and disadvantages. Together, however, their weaknesses cancel each other out to form the ultimate protein mix for muscle growth and recovery.
– At least 20 grams of protein per serving: Too little protein in your supplement won’t do you much good, while too much will also increase your intake of fat – not something you want whether you’re trying to lose weight or gain muscle.
– Enriched with leucine: Leucine is a branched-chain amino acid that stimulates muscle protein synthesis. It’s the spark needed to set off muscle-building processes within the body and has been shown to reduce muscle breakdown after exercise and strenuous activity. Make sure your supplement contains micronized leucine, which allows for better mixing and absorption.
– A complete amino acid profile: There are more than 20 amino acids your body needs to build muscle and function at its best. All of them are either produced by your body or acquired through diet. However, if you’re not eating a balanced diet, you may suffer from some deficiencies since your body doesn’t produce enough of certain amino acids. A whey protein supplement with a complete amino acid profile can help fill in the nutritional gaps.
MenScience Whey Formula Advanced Protein Complex is a cutting-edge protein matrix that meets all this criteria and can bring you closer to your fitness goals. With advanced ingredients scientifically designed to produce noticeable results, this whey protein powder for men is a convenient, delicious way of boosting your daily protein intake.
What other products should I use with whey?
Protein is just one part of the muscle-building equation. For a lean, toned physique, it’s best if you use a combination of sports nutrition products to achieve your goals. Consider the following supplements to help you fulfill your nutritional needs:
– Men’s Multivitamin: Like we mentioned earlier, it can be tough eating a balanced diet, especially when you’re busy balancing other things like your workload and family life. A men’s multivitamin can help make sure you cover all your nutritional bases.
– Men’s Creatine Supplement: Creatine is a popular supplement used by guys who want to take their workouts to a whole new level. Creatine helps supply energy to muscle cells, allowing you to push out one more rep or run that extra mile. Look for a blend of creatine monohydrate, creatine ethyl ester and magnesium creatine chelate for best results.
– Men’s Anabolic Supplement: Although a men’s whey protein powder contains an array of amino acids, sometimes it may not be enough – especially if you do a lot of high-intensity exercise. A men’s anabolic supplement can provide ideal doses of some of the most critical amino acids along with other muscle-building ingredients to maximize muscle gains.
