Protein is crucial for muscle building, but the type, timing, and amount of protein are also important factors for maximizing results. Fast-digesting whey protein gets to work more quickly than other sources, which is crucial after workouts. Also, certain amino acids work faster than others. Digestive enzymes help, too, as they break proteins down so they’re absorbed more efficiently in the body. Here’s what you need to do to get the most out of these powerful muscle builders.
► Take whey protein
The best way to support muscle growth after workouts is to take in a whey protein supplement as soon as possible. The faster you get whey protein into your system, the more quickly it will help reverse the catabolic (muscle-breakdown) process that follows intense weight training, helping to promote anabolism (muscle growth). While whey is particularly beneficial after workouts, it’s also a great protein source at other times of day—especially when your tank is on empty, such as when you wake up in the morning.
► Take BCAAs
Branched chain amino acids (BCAAs) enter your body and bypass your liver, which means they get to work faster than other amino acids to help repair muscle tissue damaged during workouts. They also boost the release of insulin, an anabolic hormone that helps drive nutrients, amino acids, carbs, and creatine into muscle cells. This is important after workouts, to help prevent muscle breakdown.
► Combine protein with digestive enzymes for better absorption
Consuming a high-protein diet helps maximize muscle building—but your body can’t synthesize protein it doesn’t absorb. By taking in digestive enzymes that help break down protein, you increase the amount of protein that enters your body, and also help speed up the rate at which this protein is able to be used for repair and growth. Look for the digestive enzymes that target protein absorption; these include such enzymes as elastase, pepsin, trypsin, and bromelain.
► Take a premium blend of proteins for best results
Not all proteins are created equal, so it’s important that you take a look at the types of protein that are found in your supplements. Look for whey protein concentrates, which are very high in protein but contain small amounts of dietary fats and bioactive compounds. Whey protein isolates are often even higher in protein than isolates, which makes them a good balance to concentrates. Milk protein isolates contain both whey and casein, delivering both slow- and fast-digesting proteins.
Get It Together
Whey-HD from BPI provides all of the supplements covered here. Each two-scoop serving of Whey-HD contains 5.5 grams of BCAAs, an efficacious dosage after workouts. It also delivers 50 grams of total protein, derived from a blend of whey protein isolate, whey protein concentrate, and milk protein isolate. Additionally, Whey-HD also contains a blend of digestive enzymes that specifically target protein breakdown and absorption.