Protein Powder Rules: Part 2 : Whey Protein First
Whey is the most critical protein poweder to have in your arsenal. It’s the fastest-digesting protein you can buy, which means it’s perfect when you need to slam amino acids into your muscles - such as when you wake (Rule #5), before workouts (Rule #7) and after (Rule #9). But the type of aminos it contains is also key. Whey has a high proportion of branched-chain amino acides ( BCAAs), the most critical ones for stiumulating muscle growth. In addition, plenty of research shows that whey is extremely good at boosting muscle protein synthesis (the process in muscle cells that leads to growht), particularly around workout time. Compounding that is the fact that whey’s peptides, or small protien fragments, have been shown to enhance blood flow, which can bring more muscle-boosting nutrients to muscle cells.
So make sure that at the very least your supplement shelf has a jug of whey protein. Look for a product that contains at least some w hey protein isolate, which digests more quickly than whey protein concentrate. Feeling a bit flush? Try a whey that contains hydroysates, which are whey proteins broken down into smaller fragments - it digests faster than isolate but also costs more.
Credit: Muscle & Fitness Magazine
By Jordana Brown and Jim Stoppani
http://www.muscleandfitness.com/
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