Muscle toning is just as important as mass gain. It really does help to "sculpt" the body and refine the figure. This particular phase, well known to bodybuilding enthusiasts, is often accompanied by the consumption of a protein powder.
In this case, whey protein is considered the ideal nutritional supplement. But you still need to know which type of whey to choose. Not all products in this category have the same composition. Hence the importance of making the right choice for effective weight loss.
What is dry?
Dry training often follows on from mass gain during physical preparation. The aim is to get rid of fat while maintaining or increasing lean mass = muscle mass. To achieve this goal, bodybuilders must follow a specific training program, while adapting their diet. In particular, they must reduce their calorie intake so that the body can draw on its reserves and burn fat.
Muscle drying requires particular rigor in terms of nutrition and training. The restrictions associated with muscle leaning can be difficult for some people. What's more, a diet that's too strict or training that's too intense can actually lead to a loss of muscle mass. To prevent this, it is advisable to consume protein powders, particularly whey.
Whey is the ideal dietary supplement for post-workout supplementation. By using the right whey, you'll boost muscle recovery and rehydration.
Whatever the objectives, the athlete must also take care to rest his or her body to maximize muscle recovery. On this subject, many wonder whether whey should be consumed on non-training days and when to take his or her whey dose.
What role do protein powders play in the dry process?
First and foremost, it's important to dispel a common misconception. Protein powders don't make you lose weight directly. There are many reasons to take whey, but automatic weight loss is not one of them. The corollary is that whey itself doesn 't make you fat either (whether muscle or fat). It's physical activity and diet as a whole that will determine the changes in your body.
These products help to maintain a caloric deficit, thanks in particular to their satiety-enhancing (appetite-suppressant) effect. However, they do not directly trigger the removal of fat. To dry out and therefore lose fat, beginners and top-level athletes alike need to follow an appropriate training program and review their diet.
Ultimately, it's on these two points that proteins, and therefore whey, will be involved. As part of a muscle lean, the athlete needs to reduce his calorie intake and optimize his diet for muscular metabolism (we'll be coming back in detail to the lowest-calorie protein powders in one of our articles). In principle, this means (reasonably) reducing carbohydrate and fat intake in favor of a higher protein intake. Whey protein gives him the means to make this change without too much difficulty and in an optimal way.
Here, the essential amino acids and BCAAs provided by whey help counter the catabolic effect of caloric restriction. In this case, they prevent muscle erosion, as demonstrated by this study1. The body has a tendency to destroy muscle fibers to produce energy if the calories ingested are insufficient. Consuming whey therefore prevents you from losing the fruits of your past workouts. It is therefore important to have a consistent protein intake, without exceeding a total of 2 g/kg/d.
Whey protein
Formula developed by qualified pharmacists 🔬
- Manufactured in-house by Protéalpes
- No additives, no sweeteners
- Protein isolate from Rhône-Alpes
Available in packs of 3 to 4.5 kg
On the other hand, although the aim of a lean program is to lose fat, a high protein intake will always be important to make the most of your training. Remember that muscular exercise will always subject fibers to mechanical stress.
Schematically, this will lead to the destruction and subsequent reinforcement of the most fragile muscle fibers. Amino acids and BCAAs will then be useful for repairing post-training damage as quickly as possible, and for promoting muscle building, even during the dry period.
Which whey protein to choose?
Choosing between the different types of whey is no easy task when you're just starting out. Raw whey, hydrolyzed whey, isolate, vegetable protein...the choice is vast!
Before rushing out to buy a sugar-free, fat-free whey with over 90% protein, start by reducing your intake of sugars, carbohydrates and fats directly from your diet (sweet desserts, ready-made meals, soft drinks, etc.).
The amounts of sugar in a serving of whey containing sugar are often paltry compared to the reductions you can make in your diet.
The Protéalpes team
It's this effort that will enable you to lose fat, not a sugar-free, fat-free whey protein containing synthetic sweeteners.
In any case, whey mass gainer should be avoided. Remember that these products are high in calories and designed for mass gain. If you're interested in mass gain, read our article on how to choose the ideal whey for your mass gain.
These nutritional supplements are not suitable for muscle leaning. If you wish to use a whey containing carbohydrates, make sure that the proportion of carbohydrates does not exceed 30-35 g per 100 g of protein powder.
In the event that you wish to obtain whey without sugars, since the maximum effort has already been made on the diet, choose a product without sweeteners (sucralose/aspartame...). Although these substances are high in calories, they are not beneficial in the long term.
Whey protein
Only 117 kcal per shaker for 23 g of protein
- 100% made in France 🇫🇷
- No additives, no sweeteners
- Isolate naturally rich in BCAA (5 to 6 g/serving)
Available in packs of 3 to 4.5 kg
With a sweetening power hundreds of times greater than ordinary sugar, these compounds habituate the brain to excessively sweet flavors, and paradoxically drive athletes to seek out more sugar in their everyday diet. In this case, you'll have to make do with a whey that has no sweet taste whatsoever.
For effective supplementation, we'll never stop recommending whey made in France, without additives. You will, however, need to look at the calories provided by this protein powder. As a general rule, check that 100 g of whey delivers between 370 and 380 kcal.
To achieve your goals, you'll need to review your entire diet to balance calorie intake and energy expenditure. Remember that whey is a supplement, and should always be consumed as part of a varied, balanced diet. To find out more, read our article on how to choose your whey and how many whey shakers you should consume.
Good to know: the yo-yo effect also affects bodybuilders. If measures are not taken to balance the diet, the athlete may put on fat again just after muscle drying.
The Protéalpes team
Revisiting your diet is therefore an essential step towards lasting results. Don't hesitate to consult a nutritionist or dietician for advice tailored to your metabolism and your goals.
Just starting out and not necessarily in the lean phase yet? Then take a look at our article on choosing whey for beginners.
And to find out more :
- What is whey? What is whey?
- How do you adapt your endurance training?
- How do I gain lean body mass?
- Whey or gainer: what's best for your goals?
- How to take your whey?
