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Build Muscle- The “Secret” To Fast Muscle Building
By admin | March 5, 2008
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Is There A “Secret” To Fast Muscle Building?
According to the latest scientific research there is and in this article let’s discuss one of these “secrets”
Whey is a natural source of protein that is extracted during the process of turning milk into cheese and actually makes up about 20% of the protein content of cow’s milk.
Whey is a combination of different proteins that each have their own unique properties, such as lactoferrin, beta-lactoglobulin and alpha lactalbumin.
Discover What Every Bodybuilder Knows
Every bodybuilder understands the importance of proper protein intake. Intense training in the gym breaks down the muscle tissue, and proper nutrition (including protein intake) repairs and remodels the tissue larger and stronger.
Whey is said to be the highest quality source of protein you can find, containing very easily digestable amino acids. Since protein is what muscle tissue is made of, this has obvious positive implications for muscle recovery and growth.
Whey is also said to be the ideal post-workout protein source, since it can be rapidly digested and absorbed when the muscles need it most.
Whey has also been demonstrated to posses a whole host of general health benefits such as:
- Increasing immune health
- Lowering cortisol levels
- Reducing stress
- Lowering blood pressure
- Battling HIV and cancer
- Increasing seratonin levels
(For the purposes of this review we won’t be analyzing whey’s benefits as a general health supplement, but rather as it relates directly to a muscle-building program.)
All in all, I don’t really consider whey to be a “supplement” at all. Whey is a completely natural source of protein found in the foods we eat, and already makes up 20% of the content of milk.
More than anything, whey is simply a food source, and a very high quality one at that.
Most bodybuilders are consuming around 5-8 meals daily, and taking in protein levels of roughly 1-2 grams per pound of bodyweight. Whey should be included as part of this diet not only for its incredible convenience (it’s far easier to drink a simple protein shake than it is to eat a chicken breast or a steak) but also for its incredible high quality and absorption rate.
It is rated highest on the Biological Value scale because it has the highest “bio-availability” of any protein out there, meaning your body will absorb the greatest amount.
Whey is a “complete protein”,
Meaning that it contains all of the essential amino acids. Essential amino acids are those that cannot be manufactured by the body and therefore need to be brought in from an outside source. Whey protein has all of them.
Not only that, but whey is also naturally high in BCAA’s (branched chain amino acids). BCAA’s are the amino acids leucine, isoleucine and valine, and they have been shown to be a very effective anti-catabolic agent. When your body breaks down muscle tissue for energy during intense exercise, it is the branched chain amino acids that will be called on first. By consuming a larger amount of BCAA’s you can prevent your body from catabolizing muscle tissue when you workout.
Whey is also a very versatile form of protein.
Depending on the specific time of day, you can tailor whey protein to absorb at different rates. For example, during the post workout period your body needs the quickest and fastest-absorbing form of protein it can get. Whey protein mixed in water is ideal for this situation as it can be digested in just minutes.
At other times in the day it is more beneficial to consume slower-releasing forms of protein as these will digested gradually and will keep the body in an anabolic state for longer periods of time. By simply mixing your whey protein with milk you can slow down the absorption rate significantly.
The two main types of whey protein that you’ll come across are whey protein isolate and whey protein concentrate depending on the method that is used to extract the protein.
Whey concentrates are the “original” form of whey protein.
They contain a lower percentage of protein per scoop as compared to isolates and are also generally higher in lactose and fat. In addition, they contain a higher percentage of denatured proteins (proteins that have had their structure altered and therefore lose their biological activity). One other drawback to concentrates is that, for the most part, they tend to form “chunks” and are more difficult to mix up.
Isolates on the other hand have higher percentages of protein per scoop, significantly lower fat/lactose levels and extremely low levels of denatured proteins. In addition, most whey isolates are made up of the more valuable subfractions of whey protein (remember, whey protein is a mixture of many different types of protein with varying properties and benefits) as compared to concentrates. They also tend to mix much more smoothly and also taste better.
All in all, both whey isolate and whey concentrate are high quality forms of protein overall, so you’ll still see achieve great benefits using either of them. I honestly do not believe that making the choice between an isolate or concentrate is going to form any measurable difference in your bottom line muscle gains.
Whey Protein- The Number One Supplement
If there is one supplement out there that I would recommend, whey protein would be it.
While the simple addition of whey protein itself is not going to allow you to pack on an extra 10 pounds of muscle in a 2 week period, over the long haul it will make your eating plan much more convenient and will help you make sure that your protein requirements are met every single day.
Whey comes in handy in a wide variety of situations, and is a high quality source of protein that should be included in any serious bodybuilder’s diet.
References
1.American Journal of Clinical Nutrition 82, 69-75, 2005.
2.Critical Reviews in Food Science and Nutrition, 42;4:353–375 2002
3.FASEB J. 17;5: abstract 592.20, 2003.
4.Proc Aust Health Med Res Con. Abstract 1223, 2002.
5.Journal of Nutritional Biochemistry 14: 251-258, 2003.
6.British Journal of Nutrition 89, 239-248, 2003.
7.Med Sci Sports Exerc. 34;5: Abstract 1688, 2002.
8.Proc Aust Health Med Res Con. Abstract 1218, 2002.
9.Am J Clin Nutr, 81: 1026-1033, 2005
Topics: Build Muscle |
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