I was doing my list in what supplements to buy since I want bulk up for a bit. I want put some muscle mass on my body and be around 125 lbs. Right now, I’m flutuating between 112-115lbs. Yes, I’m tiny but extra 10lbs would make me very happy.
Below is what Im planning to include on my Supp cabinet. I know sounds odd, But I do have a special area for my supplements in my pantry and lately has been empty.
I’ve tried to keep my routine without them for months and I felt on my skin that it doesnt work for me. For 3 years I was contantly working out and taking it and had god quality of muscle mass and this year I tried go as much clean I could and what a disapoint. Works for some, but not for me. I’m motivated to go back on track so I can offer a better version of me, specially on the mats. Every week I will post one type.
What Whey Protein is and what is for:
Whey Protein is whey protein from milk extracted during the process of processing milk into cheese.
The percentage of whey protein in fresh milk is approximately 20%. The other 80% are casein.
Structurally, whey protein has very short amino acid chains, while casein protein has very long chains! That’s why whey is quickly absorbed by the body, unlike casein, which is a slow-acting protein. The whey contains essential amino acids, such as BCAAs, very popular among athletes.
The main advantages of using Whey Protein instead of other sources of protein would be:
Higher biological value (VB 100), to give you an idea, the biological value of the chicken is 79, of the fish 83, red meat 80, eggs of 88 to 100 and dairy products such as milk and cheese reach their biological value , and that they would also be these other sources of proteins indicative for consumption;
Another important factor of Whey Protein is the high concentration of Glutamine and BCAA, and with one more relevant, since comparing grass to grass to Whey Protein with other sources of protein, it is the one that provides more essential amino acids to the body, without the addition of cholesterol and fat.
Types of Whey Protein:
As Whey Protein is extracted from whey milk, the water content is still very large, accounting for 93 to 95% of what was removed and only 0.7 to 1.2% protein, a very low value yet. For this it is necessary to go through the process of micro filtration and ultrafiltration through precipitation by acids or bases, with ion exchange or separation by membranes, resulting in a higher concentration of proteins. What will result in 3 types of Whey Protein:
Whey Protein Concentrate: An option more in financially speaking, since the cost to elaborate of this Whey is cheaper, because it passes only by the light process of filtration, previously mentioned like Micro filtration and Ultra filtration. Resulting in 70 to 80% of proteins and dividing the rest between carbohydrates and fats. Yet these Whey Proteins contain large amounts of BCCAs, glutamine plus most of the peptide fractions being maintained. These particles are responsible for many functions of our body and improve our immunity since they have antioxidant actions.
Whey Protein Isolate: Its protein concentration is much higher when compared to whey protein concentrate, because it goes through a much larger filtration process and undergo ion exchange. Resulting in up to 95% protein, in some brands of Whey, the amount of carbohydrates and fat is zero. A great option for those who are on calorie reduction diet, aiming to lose weight or set.
Hydrolyzed Whey Protein: In addition to thorough filtration, this type of Whey Protein undergoes a process known as hydrolysis, where the protein chains break into smaller fragments of peptides. What makes it easier and even faster is the absorption of this type of Whey Protein by the body.
Effects and Benefits of Whey Protein:
- Promotes increased retention of nitrogen (muscle growth factor). Whey also has antioxidant action, strengthens the immune system and reduces symptoms of over training.
- And another factor that is essential in Whey Protein is its rapid absorption, and I think this is of fundamental importance for those who use this protein for hypertrophy in bodybuilding. Well after the training, we open what is called the “window of opportunity” where the muscle is more receptive to nutrients, providing a high degree of protein absorption, amino acids … Ensuring a perfect anabolic environment, since it is by itself only, it already increases protein synthesis, and imagine after an intense training.
How to take Whey Protein:
In my opinion, after training, another best time to take Whey Protein is when we wake up, since we spend a great deal of time without feeding, and the catabolism is right, so nothing better than Whey Protein and its rapid absorption.
For hypertrophy, I always think it is best to take Whey in the post-workout along with dextrose, since carbohydrate helps transport nutrients into the cells, be they proteins, creatine, BCAAs and glutamine. Thanks to the insulin peak caused by the high glycemic index of this carbohydrate.
So be simple when preparing your shake, mix in it with 200 ml of water, 30 to 40 grams of Whey Protein with maltodextrin / dextrose (by visiting the articles I inform the amount to be put of these 2 supplements not to make mistakes) . If you are taking Creatine, mix in this shake quoted in post workout.
How much protein do I need?
A normal person, even without practicing too much exercise, needs about 0.8 g of protein per day per kg of body weight. A resistance athlete should be based on 1.5 g per day. If your goal is to build muscle then you should ingest about 1.8 to 2 grams of high quality protein per pound of body weight every day.
Protein rich foods include meat, fish, nuts, vegetables or dairy products that can be replaced with protein powder, as is the case with whey. Certainly a balanced and varied diet is recommended along with a healthy lifestyle.
I’ve tried so many brands and flavors and those are definitely my favorites:
ISO100® is simply muscle-building fuel. Each serving contains 25 grams of protein and 5.5g of BCAAs including 2.7g of L-Leucine. The Birthday Cake Flavor for me is the best one, the Chocolate Peanut butter one is pretty good too. You can do a lot recipes with the Birthday Cake. I’ve only tried 3 flavors and I didn’t like the vanilla one.
- 25g Protein from 100% Whey Protein Isolate (per 1 scoop serving)
- Zero/Low Carb Options
- Added Vitamin & Mineral Blend
- Gluten & Lactose Free
One of my favorites for sure. I have tried almost all flavors from vanilla to Colombian coffee. For some reason I got some heartburn with the colombian coffe flavor. But is a must for to do morning smoothies. I’m definitely ordering mine from Amazon. Who follows me on Instagram can see my smoothies that I post on my story.
Every week I stop at Nutrishop to get the Ready to Drink version specially on those days that I’m on rush or didn’t eat a good amount of protein on my meal. I remember a time that I had a mini fridge on my bathroom and was full of Isopure. I need go buy more. You know that times that you wake up so thirsty in the middle of the night? This is the best fuel you can take at those moments. Good source with 0 carb.
They have a big variety of flavours that goes from 0 carb to specific one for muscle gain.
Also the Cocotein is awesome and so refreshing. They do have teas now which I never tried yet. I might write about Isopure in the future. Its a pretty good company out there and a lot doctors prescribe them for their patients after surgeries.
Below some stores that you can find those product in good prices. Also, you can find at the local supplement store near you.
If you dont know where to find Isopure and wants to know more about please check their website Isopure.
Please share with me about which brands are your favorite and which ones you disliked the most.
Ciao and happy gains…