Whey protein is derived from cow’s milk. It delivers high amounts of essential amino acids that are important for protein synthesis and ultimately regeneration of the body. When we are specifically discussing protein intake for improving muscle growth, the essential amino acids, and particularly L-leucine, are found in higher amounts with whey protein versus other forms of proteins, making it an ideal choice for those who are exercising.
Is supplementing with whey protein really necessary even if you are hitting your ideal grams of protein?
The reality of getting enough protein in, is that it is difficult. Even if you are eating 3 well balanced meals with plenty of meat, cheese, or eggs, you’re probably not quite at the amount of protein your body needs if you are strength training, walking, moving throughout the day, etc. So the extra 20+ grams of protein helps SUPPLEMENT your way to achieving ideal protein. And, it is going to be a more efficient protein source post-workout for recovery.
What kind of whey protein?
The type of whey protein you take is the most important part. You are better off with quality over quantity. Poorly formulated whey protein can wreak havoc on your digestive system. It is not normal to have bloating, cramping, or foul gas with whey protein consumption. You also want to avoid artificial flavors, which is found in a lot of protein supplements.
I HIGHLY recommend the whey protein from Thorne Labs. If you are not a fan of a milkshake that tastes like brownies then don’t get chocolate, but it is 10/10 the best tasting and effective protein I’ve ever used. The vanilla is also good with milk or smoothies.
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Whether you are an athlete, aging adult, or recovering from an injury, I encourage you to at least consider supplementing with whey protein a few times per week. And if cost is a concern, don’t feel like you have to use a full scoop on a daily basis. You can mix this protein in with a smoothie (with yogurt and milk and berries) and have a nutrient-dense small meal or snack that will be very satiating.
Upgrade your post-workout shake:
When we are talking about optimizing post workout recovery, we want to optimize glycogen restoration and protein synthesis. So we want to activate mTOR and glycogenesis.
Add an additional 2 grams of L-leucine and 5 grams of L-glutamine to your whey protein in 8-oz milk or a smoothie for optimal protein synthesis.
Add in a rice cake with honey or some other sort of easily digesting carbohydrate that can quickly replenish glycogen and also give the protein improved absorption through insulin.
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