One of the reasons many fitness professionals and bodybuilders take whey protein – the holy grail of muscle gain – is to develop muscle and put on lean mass. It comes as no surprise, then, that for many women the thought of having whey protein can seem like a dubious one. However, while whey protein is an effective way to put on muscle mass, strength and size, it is an effective supplement for reaching a variety of goals including fat loss. Read on to find out why you should spare a thought for arguably the most popular supplement in the world.
What is whey protein?
Milk consists of two proteins, namely: casein and whey. Casein accounts for about 80% of the protein in milk while whey accounts for about 20%. It is considered to be a complete protein, consisting of all nine essential amino acids which are the building blocks of muscle growth, recovery and repair.
Why you should take whey protein?
Whey protein is an excellent supplement for just about all gym goers and fitness enthusiast. This is because together with a well-structured fitness regime, it can help you put on lean muscle mass while losing body fat thus improving body composition. The additional (not excessive) lean muscle mass will also help turn your body into a fat burning machine, boosting your metabolism.
Finally, whey protein also helps to curb hunger which will lessen those midnight trips to the fridge which we all know add up, ultimately helping you lose weight.
In summary, whey protein offers the following benefits:
- Fast absorption of protein
- Lean muscle mass gain (Pasiakos et al, 2015)
- Improves physical performance (Stark et al, 2012)
- Fat loss
- Boosts your immune system (Cruzat et al, 2014)
- Faster muscle recovery for more effective future workouts
How much should you have
Moderation is always the key with any approach. The amount of whey you should be having will depend largely on your goals, namely:
- Weight loss
- Muscle gain
What’s more, the amount of protein you will need also depends on how much activity you engage in which is why knowing your required amount of macros will be an important factor for your success. This is because the protein from the whey you consume will be used to repair the muscle tissue you break down and fibres you tear during training.
Why it won’t make you bulky
Women who shy away from taking whey usually harbour fears of building masculine physiques or becoming bulky. Thankfully, this is a myth but the word does need to be spread that it is a myth and only a myth. Women don’t have the same genetic potential that men have to put on muscle mass and this is largely because our hormone profiles differ with women not having enough testosterone for the same degree of muscle development.
Which one is right for you?
Whey protein brands are a dime a dozen these days which is why Powerhouse employs the industry’s most passionate individuals who take fitness seriously. They have an in-depth knowledge of our quality range of supplements sourced from the world’s leading brands. If you’re searching for a whey protein you can rely on feel free to get in touch for advice or simply browse our range online.
Cruzat, V. F., Krause, M., & Newsholme, P. (2014). Amino acid supplementation and impact on immune function in the context of exercise. Journal of the International Society of Sports Nutrition, 11, 61. http://doi.org/10.1186/s12970-014-0061-8
Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9, 54. http://doi.org/10.1186/1550-2783-9-54
Pasiakos SM, McLellan TM, Lieberman HR (2015) The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review, Journal of Sports Medicine, 45(1):111-31. doi: 10.1007/s40279-014-0242-2.
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