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You’ve probably heard about the uses of whey protein to increase muscle mass. This is a very popular supplement among athletes and bodybuilders looking to increase muscle mass and strength at an accelerated rate. But how and why does this protein work? If you want to understand the benefits of this product — which go beyond the aesthetic effect — and how to incorporate it into your routine, read on, which in this article from Yes You Can! we explain everything you need to know about it.
Whey protein is a by-product of milk. The milk we usually consume is composed of casein and whey, the latter of which can be isolated, and, in fact, is often formed as a derivative when preparing cheeses. This watery substance is a complete protein containing nine essential amino acids. Hence, its use and benefits for health, but especially for muscle development, have been investigated for a long time.
This substance is used as a supplement because, when combined with resistance exercise training, it helps improve muscle protein synthesis, thus promoting the growth of lean muscle mass. Although all muscles are lean in nature, by lean muscle mass we refer to the increase in weight and consistency of the muscle, without fat in between.
Whey protein is different from other high quality proteins, such as those found in meat, certain vegetables and egg sources. It is important to maintain a balance in protein intake of both kinds.
Whey protein supplements usually contain one of these three types of whey protein:
The dose of whey protein to increase muscle mass can vary according to the subject’s characteristics and the supplement consumed. However, the usual doses are frequently around 30 grams daily for a maximum of 6 months. Based on a publication of the International Society of Sports Nutrition (ISSN), an athlete’s whey protein dose can be calculated from the measurement of 0.25 grams per kilogram of body weight.
On the other hand, the United States Department of Agriculture indicates that protein consumption in the diet should represent between 10% and 35% of the daily calories consumed. Thus, in a 2000-calorie diet, protein should provide between 200 and 700 calories, equivalent to between 50 and 175 grams.
The Natural Medicines Comprehensive Database site ranks whey protein as possibly effective for athletic performance. This is on a 7-grade scale where “possibly effective” ranks third on the positive side of the measurement. The site notes that regular oral consumption of this dietary supplement increases muscle strength and athletic performance, provided it is combined with regular physical activity.
A study published in The Journal of Sports Medicine and Physical Fitness, found that whey protein consumption does have a positive effect on increasing muscle thickness, and altering body composition by decreasing extra body fat. However, this study did not show results on muscle strength.
Another previous study in the Journal of Exercise Nutrition & Biochemistry found that supplementation with whey protein powder before and after exercise routines affected muscle girth, strength, and volume. Tests were consisted in 12 weeks of resistance training with upper and lower body exercise routines thrice a week.
In general, the medical consensus is that the consumption of whey protein to increase muscle mass is safe as long as the recommended doses are maintained. In any case, the adverse effects that have been reported are usually mild, such as headache, stomachache, colic, reduced appetite, nausea, and fatigue. Additionally, it has been reported that the constant consumption of high doses of this protein can cause acne.
Other considerations to take into account are the possible reactions in those allergic to milk or who have lactose intolerance, the effect on pregnant or lactating women, and the interaction of the serum with certain antibiotics. Before consuming any type of supplement, remember to consult with your doctor to reduce the risk of side effects.
In addition to the effect that whey protein consumption can have on muscle mass, some experts, according to information from Medical News Today, suggest that it also brings benefits in other aspects of health such as in:
If all this information has encouraged you to incorporate whey protein to increase muscle mass, you have to know the varieties that Yes You Can! has in its catalog to facilitate the incorporation of this supplement in your diet.
Whey Protein from Yes You Can! is a powder-form supplement that contains 15 grams of protein per serving. You can find it in vanilla and chocolate flavors, which makes it perfect to incorporate it in various recipes or take it alone as a delicious drink. Always with your overall health in mind, this product contains no added sugars and is added with calcium, potassium and dietary fiber to boost your muscle growth and boost your metabolism.
And remember, if you want to increase your protein intake, boost your energy levels and avoid unhealthy cravings between meals, you can also get the convenient and tasty Protein Bars from Yes You Can! They are available in cookies & cream, rocky road and churros flavors.
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