Which whey should I use to build muscle?

Often used to help build muscle, whey protein is a must-have in every bodybuilder's cupboard. It can be taken at any time of the year, whether for muscle leaning, maintenance or mass gain. 

While gainers are the first thing you think of for muscle gain, they're not the only useful proteins! Which whey should I use to build muscle? What's the best choice? How to optimize the effectiveness of protein powders? 

Tibo working out

What is mass gain? 

Mass gain is a term used in the weight room to describe the period during which the main objective is to build muscle.main objective is to build muscle as opposed to muscle drying, which favours muscle definition.

It automatically implies an increase in daily calorie intakewith a diet rich in proteins and carbohydrates, to facilitate muscle building.

This increase in energy intake helps boost performanceand generally enables you to push harder in polyarticular exercises (squat, bench press, deadlift, etc.). But greater effort puts greater strain on the muscles, and stimulates muscular anabolism after the sports session.


Why start building muscle? ? While not exclusively reserved for bodybuilders, mass gain is of interest to those preparing for a competition, or those struggling to gain weight and muscle.

So where does whey protein fit into all this? 


Why take whey protein for weight gain? 

To quickly understand theinterest of whey proteinlet's take an example. A 90-kilo man is starting to gain mass, and wants to achieve a protein intake of 2.2 g per kilo of body weight. This represents almost 200 g of protein over the day, or more than 800 g of chicken fillet.

Even with large quantities of legumes, cereals, dairy products and other protein materials, it is sometimes to reach that protein quota without exceeding without exceeding your requirements for carbohydrates and lipids, the other macronutrients.

Whey protein is therefore interesting for increase your protein intake protein intake. As it comes in powder form, it takes less time to digest, so you won't feel too heavy throughout the day.

Whey also facilitates post-workout recovery.

 

What's the best whey for building lean body mass? 

Whatever whey you choose, it will enable you to contribute to muscle building and optimize recovery. But should you choose one in particular?

Concentrated, isolate or hydrolyzed Whey which is the best choice?

If whey isolate is preferred for muscle muscle leanthe rules are not the same for mass gain: choose the whey that suits you best!

In fact whey concentrate contains more lactose and fatty acids than other types. But when it comes to weight gain, these are generally of little importance! Rich in BCAAs and other amino acids, it's just as effective as whey isolate or hydrolysed whey. On the other hand, avoid it if you are lactose intolerant.

The only point to remember? Choose a quality whey from a trusted brand, produced in France, for the best possible efficacy.

 

Whey protein VS gainer: which powder to choose? 

But which protein should you choose between whey and gainer, the benchmark protein for mass gain? 

Both have their advantages !

The gainermade up of a mixture of whey protein and rapidly assimilated carbohydrates, generally oat-based, is very practical for athletes who don't have time to prepare a complete snack: high in caloriesThe combination of carbohydrates and fast-absorbing carbohydrates, usually based on oats, helps you reach your energy targets for the day. The combination of carbohydrates and protein taken after training helps build muscle.

But sheathing has disadvantages :

  • the protein concentration is lower than in a classic whey;
  • if your carbohydrate intake the addition of this type of powder may be superfluous;
  • includes whey concentrate concentrate: not practical for lactose-intolerant people!

As for whey proteinwhey proteinyour daily protein quota and leaves you free to choose your carbohydrate snack. You can combine it with oat powder (as with a gainer), homemade cake, bread or any other carbohydrate source.


How can I gain lean mass with whey? 

For successful with whey proteinhere are a few tips:

  • Increase your calorie intake without overdoing it. Even when you're gaining mass, make sure you don't eat everything and anything! Maintain a balanced diet throughout this period for best results.
  • Make whey part of your daily routine Whey is not there to replace your meals, but to supplement them. Don't make it your sole source of protein.