In the world of bodybuilding, gaining lean mass is a goal pursued by many athletes. It involves building muscle mass while minimizing fat accumulation.
Lifting weights isn't enough to succeed. Diet, and in particular protein intake, plays an essential role. Whey, a form of protein derived from milk, is one of the most popular dietary supplements used by athletes to support their efforts.
But faced with the plethora of products available on the market, how do you choose the best whey for lean mass gain? This article aims to guide you in this crucial choice for those wishing to gain dry muscle.
Contents
What is dry mass gain?
The aim of dry mass gain is "simply" to gain muscle mass without ultimately accumulating fat.
In practice, this is a tricky operation, since the athlete must necessarily increase his or her protein and calorieintake.
Without this load, the athlete won't be able to build real muscle. Instead, the excess calories will naturally cause the body to build up fat reserves.
A quick aside: it's impossible to gain muscle mass without storing more fat. Dry" mass gain is actually a two-stage process. After a phase known as "mass gain", the athlete must set about muscle "drying". This time, he or she limits calorie intake to promote fat loss. This is how bodybuilding enthusiasts eliminate excess fat to achieve their desired "leaner", more streamlined physique.
It's possible to gain dry mass without going through a mass gain phase as described here, i.e. without going through a dry, post-caloric load phase. However, this "long-term" mass gain takes place over time, and will be much longer (years), very slow and progressive. This is the choice of those who prefer to maintain themselves.
The duration of a mass gain phase generally varies from a few weeks to six months. During this phase, caloric intake is increased, often to 45/55 kcal/kg of body weight.
Protein intake is also essential during this phase, with a current recommendation of around 2 g/kg/d.
While all foods deliver calories, not all calories are created equal. For example, consuming 400 kcal of fast food will not have the same impact on your body as 400 kcal of brown rice.
Why are proteins so important?
Proteins play a key role in muscle repair and growth. After exercise, muscle fibers are damaged.
Proteins will then intervene to repair this damage and help the physiological adaptation of these fibers, thus promoting muscle gain.
As a general rule, all qualitative sources of protein are useful for mass gain. Whey is not necessarily mandatory for muscle gain. Common foods should form the basis of your protein needs.
Nevertheless, quality protein powders, and in particular gainers, are excellent supplements for healthily achieving the calorie and protein targets associated with mass gain.
| Feed | Protein (g per 100g) |
|---|---|
| Whey protein with vanilla | 60 approx (but one portion makes 40g of powder) |
| Quality gains | 21g |
| Chicken breast | 31 |
| Tuna (canned) | 29 |
| Turkey | 29 |
| Salmon | 25 |
| Lean beef | 31 |
| Eggs (whole) | 13 |
| Lenses | 9 |
| Black beans | 21 |
| Tofu | 8 |
| Quinoa | 4 |
| Chickpeas | 19 |
| Shrimps | 24 |
| Greek yogurt | 10 |
| Cottage cheese | 12 |
To reach the recommended 2 g/kg/d, a person would therefore need to consume a huge amount of meat or other protein sources.
This approach is therefore difficult to envisage, not to mention the adverse health effects of a diet too rich in meat (risk of hypertension and cardiovascular problems), as well as the environmental impact. Hence the importance of supplementation and consumption of whey isolate-based products.
Protein powders are a practical solution. These products give you the means to meet your nutritional needs with ease. No need to overeat!
Depending on your diet and body size, one to two shakers a day is sufficient to promote mass gain. These supplements should naturally contain essential amino acids and BCAAs, without being artificially enriched.
These nutrients are essential for repairing and strengthening muscle fibers damaged by physical effort. We come back to this in our article on the nutritional value of whey.
It's worth noting that consuming protein just before a meal can reduce your appetite. It is therefore preferable to take them outside meals to maximize their assimilation and preserve your appetite, which is crucial. Supplements should not be used as meal replacements.
Whey: the best protein for mass gain?
Whey protein, sometimes referred to as native whey by certain brands, is the most popular protein powder among bodybuilding enthusiasts. Does this mean that this product is the best option for mass gain?
Whey is an excellent natural, unenriched source of protein, and is today the best in the world, with an excellent BCAA/100 g protein ratio, even higher than that of reference proteins such as egg, chicken or salmon.
Whey protein is available in various forms, including whey concentrate, whey isolate and whey hydrolysate.
➜ However, protein alone cannot ensure optimal mass gain. Let's not forget that athletes also need more calories , and here we're not looking to burn protein to produce energy.
In principle, therefore, the prot' shaker should also contain carbohydrates, and possibly lipids. These macronutrients serve as fuel for the muscles. Taken as part of a sports programme, they help to absorb more calories while regenerating glycogen stocks.
Whey alone is not entirely suitable for mass gain. On the other hand, a (quality) gainer is highly recommended.
A gainer: the best alternative for mass gain?
Depending on your objectives , choosing between whey or a gainer is no easy matter. Specialists often recommend a gainer to athletes for mass gain.
Indeed, this supplement provides both protein and carbohydrates (mainly). These products are most often a blend of whey and a carbohydrate source. They therefore have the advantage of being both high-calorie and high-protein.
However, not all gainers are created equal! It's important to check the protein content of a gainer. A good gainer should provide around twenty grams of protein per serving, with carbohydrates supplementing rather than replacing protein.
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Mass Gainer with decaffeinated coffee
Gluten-free, High in calories, High in protein, Solvent-free decaffeinated coffee
49,95€
2 kg
-
Mass Gainer with cocoa
Gluten-free, High in calories, High in protein
49,95€
2 kg
-
Vanilla Mass Gainer
Gluten-free, High in calories, High in protein
49,95€
2 kg
-
Mass Gainer caramel flavour
Gluten-free, High in calories, High in protein
49,95€
2 kg
-
Mass Gainer strawberry flavour
Gluten-free, High in calories, High in protein
49,95€
2 kg
A quality gainer is one that contains enough protein and a low dextrose-equivalent main carbohydrate source, to provide carbohydrates with a lower glycemic index than simple carbohydrates such as sucrose. Like wheys, be careful not to choose gainers containing additives or sweeteners.
Training for weight gain is tough. Without a high caloric intake, the body risks burning precious protein for energy. Carbohydrates, and to a lesser extent fats, are important to avoid any deficits. Consult a nutritionist to set up a diet tailored to your goals.
Many gainers on the market can be misleading, with low protein content and an overabundance of simple carbohydrates. So it's essential to read labels carefully. If you wish, it's also entirely possible to make your own gainer by mixing whey with carbohydrate sources such as oat powder.
A homemade gainer is a must for vegans. They will need to mix a vegetable protein powder with a carbohydrate source.
How to train for weight gain?
Any effort to gain mass must be supported by appropriate muscle training. If nutrition is the fuel, training is the engine. Training for weight gain requires a combination of compound and isolation exercises, proper planning and adequate recovery.
Here is an example of a training program for mass gain, designed to be carried out 4 days a week:
Day 1: pectorals and triceps
- Bench press: 4 sets of 8-10 repetitions
- Dumbbell bench press: 3 sets of 8-10 repetitions
- Bench press: 3 sets of 12 repetitions
- Dips (for triceps): 4 sets of 10 repetitions
- Front bar: 3 sets of 12 repetitions
Day 2: back and biceps
- Pronation pull-ups: 4 sets of 6-8 repetitions
- Rowing barre T: 4 sets of 8-10 repetitions
- High pulley chest pull: 3 sets of 10-12 repetitions
- Curl barre: 3 sets of 10-12 repetitions
- Inclined curl with dumbbells: 3 sets of 10-12 repetitions
Day 3: rest or light cardio and stretching
Day 4: legs and shoulders
- Squat: 4 sets of 8-10 repetitions
- Thigh press: 3 sets of 10-12 repetitions
- Dumbbell lunges: 3 sets of 12 repetitions per leg
- Barbell shoulder press: 3 sets of 8-10 repetitions
- Dumbbell lateral raises: 3 sets of 12 repetitions
Day 5: rest
Day 6: strength sports (HIIT or functional training)
- Burpees: 3 sets of 15 repetitions
- Kettlebell swings: 3 sets of 20 repetitions
- Box jumps: 3 sets of 15 repetitions
- Rowing machine: 3 sets of 1 minute, with 30 seconds rest between each set
- Slam ball: 3 sets of 20 repetitions
Day 7: rest 🙂
To get the most out of your workouts:
- Make sure every movement is carried out correctly.
- Gradually increase the loads to be lifted, so as to be close to failure at the end of each set.
- Make sure you warm up before every workout.
- Proper sports nutrition (plate and whey-based supplements) is essential to support mass gain.
- Give your body sufficient rest and recovery to optimize muscle growth.
Rest and recuperation are as essential as the workouts themselves. Muscles are built and strengthened during periods of rest. That's why it's vital to give your body the time it needs to recover between sessions.
When and how to use whey protein for lean mass gain?
This final part of our article focuses on when and how to consume whey protein to optimize lean mass gain. Whey protein is a dietary supplement commonly used in sports nutrition, and it's important to know how to use it correctly to get the most out of it.
In terms of timing, it's generally recommended to take whey protein after training, when muscles need nutrients the most to recover and grow. At this point, the body is in an anabolic phase, meaning it is more receptive to protein assimilation.
However, this advice to take protein immediately after training is linked to a concept known as the anabolic window. Recent studies(4) have called this concept into question.
So it's also possible to eat your protein throughout the day to boost your protein intake, especially if you're struggling to meet your protein requirements from whole foods.
To consume your whey, you can take it in the form of a shaker with milk or water, or a mix of the two (a base of milk for appearance, the rest in water so as not to load up on calories).
Of course, if you're feeling more like a cook, you can also use your whey in a wide range of recipes.
Conclusion
Gaining lean mass is a complex process that requires careful attention to both training and nutrition. By understanding the roles of proteins and carbohydrates, and choosing the right supplements such as whey and gainers, you can condition your body for optimal muscle growth. Stay informed, read labels carefully, and pursue your goals with determination and seriousness.
