Why does whey promote muscle mass gain?
Muscles are made up of proteins
Proteins are the main component of muscle tissue. If your goal is to gain muscle mass, you must ensure a substantial and regular protein intake to reach your goal.
Numerous scientific studies show the benefits of whey for increasing muscle mass.
This 2019 meta-analysis shows the effects of whey consumption on increasing muscle mass and strength. It also shows its effects on body composition.
The athletes I coach consume between 1.4 g of protein/kg/day for endurance athletes and 1.8 g of protein/kg/day for athletes who do weight training, CrossFit®, or powerlifting.
Why is using whey beneficial?
For an 80kg man, protein intake can therefore reach 144g / day. It is inevitably difficult to reach these protein intakes with just a regular diet.
To reach the right daily amount, whey is a valuable ally. This is where protein powders – of which whey is the most well-known representative – come into play !
What is the practical benefit of whey?
Whey is made of milk proteins whose the absorption percentage is close to 100%. It is a practical solution to increase your protein intake and reach your mass-gain goals.
Its use is very simple, just mix the powder with water or milk. You can therefore easily carry it with you to your training location for quick, post-workout use.
Does consuming whey pose any risks?
There are no risks associated with daily whey consumption. Only overconsumption of whey can cause problems (more than 2.4 g of protein / kg / day).
I’ve already encountered young athletes who consumed far too much whey : it has no benefit for increasing mass and the risks to kidney function at high doses are present.
Which type of whey is best for gaining mass?
What you should avoid
I first advise against gainers which are a mix of whey and sugar. The goal of mass gain is above all to develop muscle and not body fat.
All the more so because a muscular and lean person will always appear larger than a muscular and fat person.
But to gain mass, do you need carbohydrates?
Yes, but good-quality carbohydrates. Avoid gainers and the simple sugars they contain.
For a clean bulk, or rather a “muscle gain”, you can combine whey with fresh fruit, honey or whole grains such as oats, rye, the buckwheat.
The best whey to buy
The “native whey isolate” is the benchmark you should remember. It is the one I recommend to all my athletes, because it represents the best quality on the market, contains few carbohydrates and fats, and is 100% derived from fresh milk rather than from the by-products of the cheese industry.
Removing carbohydrates therefore eliminates a large part of lactose, the main carbohydrate present in whey. For people lactose intolerant, this is very beneficial because whey digestion will be much improved.
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Quel est l’intérêt d’acheter une whey isolate ?
A high-quality whey like native isolate will therefore have undergone less processing and will retain better absorption properties.
Its molecular structure will be less degraded and its effects will therefore be closer to the base food, which is milk. Finally, the aminogram (the set of amino acids that make up the whey) remains complete and your body will properly assimilate the supplement.
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How should you take whey to promote muscle mass gain?
What is the ideal whey dosage?
As shown by the study on dosing of assimilable protein, you should consume about 20 g of protein every 2 hours to absorb them properly.
Native whey isolate contains about 95% protein. 21 g of whey will therefore provide you with the 20 g of protein you need.
At what time of day should you consume whey?
I always recommend consuming a shake directly after your workout to best promote muscle recovery.
For people with very high protein requirements, it’s also possible to have a shake mid-morning and a shake just before going to bed.
Can whey be consumed during meals?
Yes, if you consume a low-protein meal, then whey can be consumed as a dessert, for example with a piece of fruit.
I’m thinking specifically of the famous “jambon-beurre”, the most eaten sandwich in France, whose protein content is low and which will certainly not meet your needs when trying to gain muscle mass.
Should you consume whey on rest days?
Yes, and it’s the most common mistake. Your muscle develops at rest, so it is essential, in the context of regular training, to keep the same protein intake on training days as on rest days.
Only carbohydrates can be reduced on rest days.
My final advice
💡 Balance before whey
The use of dietary supplements should always take place within the framework of a varied and balanced diet. Although consuming whey can be an asset for gaining muscle mass, start by properly balancing your diet before adding it to your daily routine.
💡 Muscle growth happens at rest
Finally, know that your training is just as important as your recovery to ensure optimal muscle growth. Indeed, it is at rest that the muscle regenerates and develops, so allow at least 2 days of rest per week when aiming to gain mass.
