Whey protein is one of the most commonly used bodybuilding supplements. This high-quality, fast-digesting protein is a residual of cheese making process. Whey protein supplements are available in the form of bars and powders which can be used as a shake. Hence it is easy to consume and delicious to taste. Whey is noted for its numerous benefits in the context of muscle building. The primary qualities of whey protein are:
The inclusion of all the nine essential amino acids makes it wholesome
The protein of high quality
Containing higher bioavailability, making it digest faster
Containing a low amount of carbs and fats and a high protein content
Works as a great replacement for meals
Supports the building of lean muscle mass and speeds up the muscle recovery process
WHEY PROTEIN TYPES
Whey protein supplements come in three basic forms. These include:
Whey protein isolate: Isolate contains 90% protein. Isolate is the most refined whey protein. Most of the carbohydrates and fats are removed herein.
Whey protein hydrolysate: Hydrolysate contains 80% to 90% protein. Hydrolysate whey is the fastest and easiest to digest.
Whey protein concentrate: Concentrate contains 70% to 80% protein. The concentrate is the least processed and also the cheapest whey type. It includes some carbs and fats.
WHEY PROTEIN AND WEIGHT GAIN
Whey protein is closely related to weight management. Herein I am going to shed some light on how whey protein helps in gaining weight.
Some people fall under the category of ectomorphs. For them gaining weight is hard. They have a fast metabolism and low appetite because of which they remain skinny. Whey protein supplementation can be beneficial for such people, provided it is consumed rightly and the workout/ activities are moderate.
Timing is crucial when it comes to weight-gaining supplementation, for best results take whey protein after your meals.
Next, see that your diet is in a caloric surplus state, that is, you consume more calories than you burn. Keep a check on your daily nutrient intake, especially calories.
You can take whey protein in the form of a smoothie. Just mix it up with milk, and blend it well. You can add other ingredients like dry fruits, peanut butter, frozen fruits, or fresh fruits for enhancing nutrients and flavour. Taking whey with milk will add more calories than taking it with water. Also, it will suffice your hunger and you will stay satiated.
Follow up whey protein supplementation along with a high-calorie diet and moderate workout. It will help you gain a perfectly decent weight and a gym-like physique.
Optimum Nutrition has developed an incredible whey protein supplement to help you fulfill your weight gain goals. Just like the famous ON gold standard 100% casein, there is an optimum nutrition gold standard of 100% whey. It is the best whey protein in USA.
This ON whey protein contains 24g of blended protein which includes whey protein isolate, whey protein concentrate, and whey peptides. This whey blend supports lean muscle mass. Then there are 5 grams of naturally occurring BCAAs. Add to that there are over 4 grams of glutamine and glutamic acid in each serving. The result is lean and strong muscles, hence a muscular physique. The best part of the optimum gold standard 100 whey is that it is gluten-free.
It is available in ten different flavours, the highlight being varieties of chocolate flavours. The supplement is easy to mix because of its instantizing qualities. There are no lumps and clumps in the shake.
Simply put the ON gold standard whey in 180-200 ml milk and shake it well. Have it twice a day for decent weight gain.
ADDITIONAL TIPS FOR WEIGHT GAIN
Eat High-Calorie Foods: Calories are the cornerstone of weight gain. In order to increase your body mass, you must eat plenty of high-calorie foods. However, the source foods of calories need to be healthy. Eating fries and burgers and other junk will only increase unhealthy calories. Hence, there will be an unhealthy fat increment. Try rich caloric, nutritious foods such as oats, peanut butter, chicken breast, whole eggs, whole wheat bread, almonds, etc. Of course, follow it with a whey protein shake, especially prepared. Make whey protein a part of your regular diet. It will increase your calories but also help you in building muscle mass. Combine it with regular exercise.
Eat at least 5-6 meals a day: Next tip is to increase the frequency of your meal. Instead of basic three meals a day, go for five to six meals a day. You can take some healthy calorie-rich snacks in between your breakfast, lunch, and dinner. The best option is to take the ON gold standard of 100% whey protein. You can change the flavours to keep it versatile.
Maintain calorie surplus: Thirdly, maintain calorie surplus, that is, eat more calories than you consume. Experts say that taking up more calories than what you burn is the basis of weight gain.
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