How Does Whey Protein Help Build Muscle?

Many of us who are trying to bulk up use whey protein. But what actually is whey? And how does it help in building muscle? Understanding this can be useful for getting the most out of your workouts. Below is an in-depth guide to whey protein and how/when/why to consume it.

What is whey protein made of?

Whey is a by-product of cheese. During cheese manufacture, milk is separated into curds and whey. Traditionally, the curds were used to make the cheese and the whey was discarded. However, many uses have since been found for whey – including its potential as a protein source.

Whey protein is considered a complete protein. This is because it contains all 9 essential amino acids. While you can consume raw whey, most protein supplements made from whey are manufactured by extracting proteins and concentrating them.

How does whey protein help build muscle?

Our muscle strands are largely made up of protein. In order to repair and maintain these muscles, we need to be regularly consuming protein. 

When you do muscle-focused exercises, you push your muscles to their limits. The body responds by growing these muscles to cope with the increased demands. But in order to grow these muscles, you need to up your intake of protein. 

While all protein sources can help with muscle growth, some are much more effective than others. It largely comes down to amino acid content. As mentioned previously, whey protein contains all 9 amino acids necessary for muscle health. This makes it the most popular choice among athletes, bodybuilders and gym-goers. 

What is the best way to consume whey protein?

Most whey protein products are designed to be mixed with a liquid before consumption. The likes of whey protein powder is very dry and doesn’t taste good on its own. But just what liquid should you consume with your whey protein?

Some people blend it with milk, put in their coffee or even mix it with energy drinks. However, the best ‘mixer’ to have with whey protein is water. The proteins are absorbed much more quickly and much more easily when you mix whey protein with water than with any other liquid. So therefore if you want to maximise results, stick with water.

Whey protein chocolate bars and whey protein-infused drinks can be an alternative to shakes. However, these too will limit absorption.

At what point during your workout should you consume protein? And how much should you consume? This is something that it hotly debated. Some experts claim that protein consumption is more effective before a workout and others claim it is better to consume protein after, and there is some disagreement as to the optimum measurements. This has led many fitness experts to promote a happy medium approach – about 10 to 20 grams of whey 15 to 20 minutes before your workout, and about 20 to 40 grams half an hour after your workout. 

Are there different types of whey protein?

Whey protein can be taken in different forms, and certain forms of whey protein may be better for certain situations. This is something that shouldn’t be overlooked if you want to get maximum results. There are three main types of whey protein: concentrate, isolate and hydrolysate. Below is more information on each of them.

Concentrate

This is the least processed form of whey protein. It contains more fat, carbs and lactose than other types of whey protein, however it is also typically the cheapest option. Those with a lactose intolerance or on a very strict diet may want to avoid it. Whey concentrate may have immunity-boosting properties, which is one big benefit of taking it in this form. 

Isolate

Whey isolate is processed in a way so that the fat and carbs are removed. This makes it better for those on a strict diet. It’s also absorbed faster than whey concentrate, although it does cost more to purchase.

Hydrolysate 

Products such as Naturecan’s clear whey are an example of whey hydrolysate. This form of protein is broken down by enzymes to provide the fastest working effects of any whey protein form. As a result, it is often favoured by athletes. It also contains little to no lactose, making it suitable for those with a lactose intolerance. The downside is that it’s often pricier than isolate or concentrate. 

Are there any good alternatives to whey?

Whey protein is typically recommended as the best form of protein for aiding muscle building. However, those who are vegan or have a lactose intolerance may prefer to avoid it. Fortunately, there are some pretty good alternatives out there that contain all the essential amino acids (or at least most of them). This guide at Sports Illustrated offers a more comprehensive list, but below are just four of the most popular options. 

Soy protein powder

Soy protein powder is made from defatted soybeans. It contains all 9 essential amino acids, making it a good substitute for whey protein. Soy protein powder typically has a nuttier taste than whey protein and can differ slightly in texture. It is digested slightly slower than whey protein.

Pea protein powder

Pea protein powder contains protein harvested from peas. Like soy protein powder, it contains all 9 essential amino acids, making it another popular alternative. Pea protein has an earthier taste than whey.

Hemp protein powder

Harvested from hemp seeds, this protein powder is another option to consider. It contains all 9 essential amino acids, although in lower amounts than whey. It contains a lot of iron and little to no sodium, which is a benefit. It has an either taste when whey protein, and absorbs at a slower rate. 

Brown rice protein powder

Brown rice protein powder is another alternative to consider. It contains all the essential amino acids except threonine. It also takes longer to digest due to its high fibre content. Its biggest benefit is that it’s packed full of vitamins. It has a gritty and earthy taste. 

Conclusion

Whey protein powder contains all the amino acids necessary for muscle growth and is absorbed faster than most other protein sources. It is best consumed with water before and after a workout. Different types of whey can have different results and are worth exploring. If you don’t want to consume whey, there are fortunately some good alternatives. 

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