For many athletes, bodybuilding and whey consumption go hand in hand. These protein powders have been so successful that they are closely associated with bodybuilding and other strength sports. But is whey essential for building muscle? To spare you a long suspense, we can already tell you that it is not. Muscle gain is certainly limited by protein intake, but cannot be directly attributed to whey consumption as part of regular physical training. Nevertheless, it is important to supplement your protein intake if you want to build muscle mass. This is why the consumption of whey and other high-protein supplements is so important. However, protein powders are not necessarily useful. Some people's diets can provide the means to meet their protein needs. So, before taking whey, it's a good idea to take a close look at your diet. Protein powders may or may not be useful, depending on the amount of protein provided by meals during the day, and on the type of sport practised. Nonetheless, whey is an excellent product for supplementing protein intake and optimizing the beneficial effects of training, in particular muscle mass gain.
Is whey compulsory for bodybuilding?
That's another preconceived notion that needs to be challenged! In fact, whey consumption is not a prerequisite for imposing muscularity. We must remind you once again that protein powders are not the miracle food supplement for building muscle. Unlike doping substances, which are dangerous and prohibited, whey does not stimulate anabolism, but rather potentiates the effects of training. It gives you a serious boost in your bodybuilding practice, optimizing the results of your workouts.
Indeed, athletes need to assimilate sufficient protein to build muscle. Protein is the body's basic building block. They enable new tissues to be "built", and muscle-building exercises initiate the synthesis of these new muscle tissues. That's why whey can even help ectomorphs gain muscle.
Under these conditions, all sources of protein are useful. So, before considering supplementation, it's best to take into account the protein provided by your diet. If these are sufficient, then there's no need to consume whey. This is why protein powder is not strictly compulsory for bodybuilders.
When should whey be used?
Specialists estimate that an athlete needs to assimilate just over 1.6 g/kg/d to promote muscle building. On the other hand, these intakes need to be around 2 g/kg/d to enable mass gain. The question is whether these 2 g/kg/d can be achieved with everyday foods.
It would appear to be particularly difficult to achieve this ideal intake with a conventional diet. According to the European Food Safety Authority, Europeans consume an average of 1.3-1.4 g/kg/day. Unless you completely rethink your menu, it will be difficult to build muscle mass effectively.
In fact, revising one's diet in this direction will be no mean feat. Athletes will need to multiply their meals and introduce different foods to which they are not necessarily accustomed. Broadly speaking, the athlete should give more room to meat and fish, the most complete sources of animal protein and rich in BCAAs and EAAs. In addition to the negative ecological consequences of such a diet, it is not suitable for everyone. Some people have difficulty digesting meat and fish. And regular, excessive meat consumption promotes certain metabolic disorders.
Sports nutrition without protein powder also requires athletes to observe a number of particularly strict rules. With so many rules to follow, meals become a source of frustration and annoyance. A situation that won't encourage you to give your best. What's more, any awkwardness can upset the caloric balance. With the introduction of new foods, you risk taking in more calories than you need. This excess will lead to weight gain.
Whey and protein powders save bodybuilding enthusiasts all these hassles and disappointments. In addition to its high nutritional value, this product is relatively simple to consume. Preparing a whey shaker takes just a few minutes, unlike preparing a high-protein meal. What's more, you can buy a low-calorie whey to limit your calorie intake and avoid unwanted weight gain.
Why choose whey instead of another protein powder?
There are many protein powders on the market. From gainers to casein, not forgetting the many varieties of vegetable protein, you can choose from a wide variety of high-protein dietary supplements. But why is whey still the most popular supplement in this category?
From a dietary point of view, this supplement is an exceptional source of amino acids. 100 g of whey protein contains more essential amino acids (EAA) and BCAAs than 100 g of egg, beef or salmon protein. Whey is also much more affordable than these food products. That's why it's so popular.
Whey owes its popularity to its composition and nature. This milk protein is essentially composed of whey. Also known as "whey", this substance is particularly rich in amino acids and is virtually free of carbohydrates and lipids. Its purity makes it highly bioavailable. Whey's high assimilation rate makes it ideal for post-workout supplementation, unlike a "classic" protein meal. You can even find a whey on the market suitable for lean mass gain.
Which whey is right for building lean body mass?
Whey is presented as the best protein for dry mass gain. In fact, unlike classic mass gain, dry mass gain requires you to limit the calories you consume. Thanks to its high purity, whey protein is the ideal dietary supplement. You'll be able to meet your protein needs while having some control over the calories you ingest.
Good to know: dry mass gain should not be confused with classic mass gain. In muscle lean, the aim is to reduce caloric intake in order to lose fat, while maintaining muscle mass. This period requires you to review your training program and your diet. As far as supplements are concerned, forget gainers, which are too high in calories. Whey is preferable.
The aim is to supplement protein intake without gaining fat. To this end, you should dose your whey so as to reach 2 g/kg/d of protein (there's no need to go beyond this), while keeping an eye on the calories absorbed. To leave nothing to chance, consult a dietician or a qualified sports coach beforehand.
Nevertheless, classic whey is often the food supplement of choice for muscle leaning. However, many athletes prefer isolate whey, which is purer and easier to digest. The latter is more suitable than hydrolyzed whey, for example.
Whatever type of whey you're interested in, choosing from among so many products is no easy task. To make the right choice, take a close look at the food supplement's composition. Avoid products containing additives. These components are thought to be the cause of the undesirable effects wrongly attributed to whey. Choose a low-calorie whey with no additives, sweeteners or added sugars.
How do I take whey?
Before taking whey, you need to look at your diet as a whole. Estimating the amount of protein provided by your diet is the first step towards knowing how much whey to consume and how many shakers to prepare during the day. The aim is to reach 1.6 g/kg/d, or 2 g/kg/d.
Good to know: remember, however, that the body cannot assimilate more than 25/30 grams of protein in one intake. If you need to consume more than 30 g of protein, you'll need an extra shaker.
With its speed of assimilation, whey is much better suited to post-workout consumption. So drink the contents of your shaker after training, remembering to include a source of carbohydrates to complement the effect of the proteins, and optimize recovery to 100%.
It's important to note that whey intake should be part of a healthy, varied diet. Lipids and carbohydrates also have their roles to play. These macronutrients will help you maintain your vitality. Whey should not be the only source of protein in your diet. Doing so can damage your health.
Finally, with the countless whey brands on the market, choosing this type of supplement won't be easy. To leave nothing to chance, opt for protein powders with no processed ingredients or additives, such as those offered by Protéalpes. The absence of additives and chemical compounds will save you from possible problems with long-term supplementation. You should also opt for French whey from local, free-range French farms.
