Whey protein is the benchmark standard for those wanting to consume more protein and build muscle. The Bodybuilding.com Signature 100% Whey Isolate has 25 grams of protein, 2 grams of carbohydrates, 0.5 grams of fat, and 1 gram of un-added sugar per 30 gram scoop. The post-workout consumption of whey has been extensively shown to increase muscle strength, size, performance while also helping decrease muscle soreness and body fat [1]. The rationale behind its effectiveness is the high amount of leucine, which has specifically shown to greatly impact protein synthesis and muscle growth.One 30-gram scoop of whey protein has approximately 3 grams of leucine which has shown to trigger an anabolic response [2].
Many athletes choose this whey protein because it is faster absorbing, quicker digesting, and it produces a more rapid response on protein synthesis. Whey protein is a complete protein with high levels of the essential and branched chain amino acids that can be readily used by the body [3]. Whey is absorbed within 60 minutes of digestion while casein, soy, and egg proteins took several hours [4]. Whey has the highest per gram/hour absorption rate with 9 grams as opposed to casein with 6 grams, soy with 4 grams, and cooked eggs with 3 grams [3].This quick absorption can lead to higher amino acid availability and therefore greater ability for protein synthesis and overall muscle growth [5].
For more information, check out this extensive article: Your Expert Guide To Whey Protein
References:
- https://pubmed.ncbi.nlm.nih.gov/24724774/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3447149/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
- https://physoc.onlinelibrary.wiley.com/doi/pdf/10.1113/jphysiol.2002.036897
- https://jissn.biomedcentral.com/articles/10.1186/1550-2783-3-1-7#CR25
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