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It was later discovered that it contains an impressive array of complete proteins necessary for protein synthesis and hypertrophy, and thus, the whey protein supplement was born.
Well, whey is especially popular with athletes and bodybuilders because of its amino profile, which is high in leucine. Whey is particularly effective when eaten after training, due to its rapid digestion and abundance of leucine. Whey concentrate is the least processed form and cheapest to manufacture, and it contains some fat and lactose. Another significant benefit of a pure whey isolate is the removal of the lactose, which means better digestibility and less upset stomachs.
To protect yourself as a consumer, always check ingredient lists and serving sizes and amounts of protein per serving before buying protein powder. The ideal ratio between whole food and supplement protein is still an area of scientific ambiguity, but anecdotal evidence has led to the general advice of getting at least 50% of your daily protein from whole food sources. Well, according to one study, 20 grams of whey protein eaten as a post-workout meal stimulates maximum muscle protein synthesis.

Whey protein can also be used as an effective pre-workout supplement, as research has shown protein ingested 30 minutes prior to training can reduce muscle damage and soreness.
I’m also picky when it comes to artificial sweeteners and food dyes, MSG, and other chemicals commonly found in whey protein powders.
These requirements have really limited me in the past, and the whey protein powders I used were particularly expensive (upwards of $25 – 30 per pound). The Protein Works in the UK do some pretty good protein with not much else in it (some natural flavouring and sucralose to sweeten), and the best flavours on the market – will keep me going until Legion is available here!
Simply put, the faster protein is digested and the more leucine it has, the more muscle growth it stimulates.
A quality whey concentrate is somewhere around 80% protein by weight, but inferior concentrates can have as little as 30% protein by weight. That is, eating more than 20 grams of whey protein after a workout will not increase muscle growth. If your body has high levels of these anabolic hormones, it will be able to make good use of higher amounts of protein than someone with lower levels.

Some people have chronically elevated cortisol levels, and this impairs protein metabolism. If dairy bothers your stomach at all or gives you any symptoms of indigestion, I recommend you stick with 100% whey protein isolate products too.
Fortunately, I’ve been able to leverage my success as an author to launch my own line of naturally sweetened, filler-free workout supplements, and it includes a 100% whey protein isolate product.
I prefer the first option because then I don’t need to find another protein source for my pre-workout so it is more convenient. I use 100% hemp protein, nothing added, no sweetener, that’s for babies and soft jobs! Hemp is a plant based protein with superior digestibility, our bodies recognise it, it contains plenty of Leucine btw, and also Globular Edestein, which is present in mothers milk, very rich in proper nutrients AND, it contains wonderful healthy omega fats.

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