Whey is a dietary supplement that is very popular with athletes, especially those looking to increase their mass gain . It comes in several forms and it can be difficult to know which one to choose. The different types of whey available on the market and their properties to help you make the best choice to achieve your goal: Whey for mass gain.
Understanding the composition of whey
Before detailing the different forms of whey, it is worth explaining what this product is. Whey powder comes from whey, a by-product obtained during the manufacture of cheese. This whey contains mainly proteins, but also lactose , fats, minerals and vitamins. Whey is characterized by its high protein content (generally between 70 and 90%) as well as its richness in essential amino acids and short-chain fatty acids.
The different forms of whey
To choose the whey that best suits your mass gaining needs, discover below some of the most common forms and their specificities:
Whey Concentrate
This form of concentrated whey is obtained after several successive filtrations of the whey. Concentrated whey has a protein content of between 70% and 80%, while retaining a certain amount of lactose, as well as fats. It is economical and suitable for most athletes, except those who suffer from lactose intolerance.
Whey Isolate
Whey isolate is the result of a more advanced ultrafiltration process, allowing a protein content of over 90% to be achieved. Purer than concentrate, it is free of lactose and fatty acids. It is generally a little more expensive, but is better suited to people with digestive problems or who wish to limit their calorie intake.
Hydrolyzed Whey
Hydrolyzed whey undergoes additional enzymatic treatment to break the long peptide chains into individual amino acids. This form of whey is distinguished by its improved digestibility and rapid assimilation. It is particularly appreciated by high-level athletes or practitioners wishing to benefit quickly from protein intake after an intense workout.
Some other less common forms of whey:
- Whey Native : Extracted directly from milk, and not from whey, it retains a better nutritional quality. Its higher price, however, remains a deterrent for many bodybuilding enthusiasts.
- Organic Whey: Produced from milk from organic farming, this whey guarantees flawless traceability, but its cost is higher than other forms of whey.
- Plant-Based Whey : Often made from pea protein, this alternative is suitable for people who are lactose intolerant or who follow a vegetarian/vegan diet but want to add a few calories to their diet to gain muscle weight. However, it may have a less optimal amino acid content than other forms of whey.
The criteria for choosing your whey
Besides the types of whey, there are several things to consider:
Protein quality
A quality whey must be rich in essential amino acids and in particular in BCAA (branched chain amino acids), essential to promote muscle growth and reduce catabolism. So , opt for a whey rich in leucine, isoleucine and valine , which will support your mass gain .
The absorption speed
A rapidly absorbed whey protein is ideal for promoting post-workout recovery and preventing muscle breakdown. Hydrolyzed whey protein offers the highest absorption rate, followed by isolate and finally concentrate.
Taste and solubility
It is important to choose a whey that dissolves easily in water or milk, without leaving lumps or foam. Taste is also a crucial criterion: do not hesitate to test different flavors and brands to find the one that suits you best.
The caloric value
To promote mass gain and avoid fat storage, opt for a whey low in lipids and carbohydrates. Isolate and hydrolyzed whey are those that best meet this criterion.
Essential fatty acids
Also make sure that the whey you choose contains a sufficient supply of essential fatty acids , which are essential for the proper functioning of your body. These lipids are involved in various metabolic processes and contribute to healthy muscle development. A quality whey, such as pure whey , will provide you with the nutrients necessary to support your efforts and optimize your mass gain.
Lactose content
Depending on your lactose tolerance, you will need to choose a type of whey that is suitable for your body. If you can consume lactose without problems, whey concentrate will be ideal for you, thanks to its high nutrient content and more affordable value. However, if you are lactose intolerant or sensitive, it will be better to opt for whey isolate, from which this substance has been removed.
Your budget
Finally, price can be a determining factor in choosing your whey. Concentrated whey is generally the most affordable of the three forms mentioned above. However, it is important not to overlook the quality and effectiveness of the product. So don't hesitate to compare reviews from other users and do some research to be sure you make the right choice.
How to use whey for mass gain?
It is essential to consume whey at the right time and in the right proportions:
- In the morning: Take a dose of whey as soon as you wake up to quickly provide protein to your muscles hungry during the night.
- Around training: Consume a dose of whey about 30 minutes before and immediately after exercise. This will allow your body to have all the amino acids necessary to recover well and build dry muscle.
- As a snack: To increase your protein intake throughout the day, add a dose of whey to a snack between your main meals.
Some additional tips for effective mass gain
To maximize your mass gain through whey consumption, here are some tips:
- Pay attention to your diet: Make sure you eat a diet rich in protein, carbohydrates and fats, all of which are essential for gaining muscle.
- Adjust the amount of whey to your needs: Adjust your whey consumption according to your activity level and the number of protein meals you eat daily. Too much protein consumption could be counterproductive.
- Don't forget hydration: It is essential to drink enough water when taking whey, in order to avoid the risk of dehydration linked to the improvement of muscular performance.
- Respect rest times: Finally, don't forget the importance of resting to allow your muscles to rebuild and recover. Regular and quality sleep is therefore essential.
Whey for mass gain: In summary
In short, selecting the best whey to optimize your mass gain will depend on several criteria such as the quality of the proteins, their digestibility, your tolerance to lactose, as well as your budget. Take the time to study the different options in order to make the choice that will best meet your specific needs. Do not hesitate to consult a health professional or a nutritionist to guide you in selecting the food supplement best suited to your profile and your objectives.
