Whey protein is a high-quality protein naturally found in dairy that provides the protein your body needs to function properly.Whey is one of the best sources of naturally-occurring, branched-chain amino acids, including leucine, which is unique in its ability to initiate muscle protein synthesis.
Whey protein provides the amino acids necessary for muscle repair and recovery after resistance training or vigorous exercise. Eating foods containing whey protein, such as dairy products, after exercise helps to restore a positive protein balance (more protein synthesis than protein breakdown) which is needed for muscle gain to occur.
Plant-based protein, such as soy protein, has been shown to induce less of an increase in muscle protein synthesis compared to milk or whey protein due to less leucine. Leucine appears to be the BCAA that is oxidized at the greatest rate.
If you are looking to build muscle, here’s what you need to do.
- Step 1: Hit the gym or your favorite work-out spot and focus on resistance work-outs.
- Step 2: After every work-out enjoy a chocolate milk or a protein smoothie with whey protein power.
- Step 3: Repeat 4-5 days a week ensuring rest days between strenuous work-outs to give your body a chance to recover.