I thought I'd start on a few posts talking about gym supplements, misunderstandings, and what each supplement does. I thought I'd start with protein powders because they seem to be the ones that most people have misconceptions about. In particular I'll talking about whey proteins here, and slower-acting protein blends and casein later.
So what's whey protein about? In short, protein powder is all about delivering to your body the protein that it needs. This is particularly necessary for bodybuilders, who need the extra protein, but it can be applicable to all people, especially those who are looking for a meal replacement while trying to lose weight.
Is protein powder necessary for bodybuilding? No. Someone once asked me if they would build muscle by drinking lots of shakes but not working out. The answer is purely no. There's plenty of protein in chicken or beef, but eating lots of chicken wings and burgers is not going to give you muscle... it's going to make you fat! It's the same with protein powders: any excess calories you take in are going to be processed by your body and stored as fat.
Whey protein is really all about convenience, particularly when your body needs a quickly-absorbed protein. This is important post-workout when your body is seeking nutrients it needs in order to repair your muscles. Protein powders are loaded with BCAAs which are the building blocks of muscle tissue.
Of course, you could get your protein from whole food, but who has time to cook up some chicken breast after going to the gym? It's quick and easy to mix together a shake along with some carbs that are going to help your body recover quickly and easily.
There are two main types of whey protein powder: whey protein isolate (WPI) and whey protein concentrate (WPC). Basically WPI is better refined, meaning it has a higher concentration of protein (normally 27-28g of protein per 30g of powder) with less carbs and fat. It's also absorbed quicker. Unfortunately all the extra refining also means that it is normally more expensive.
WPC is lower in protein (usually 23-24g per 30g of powder) and contains some carbs and fat. It's often known as a "medium-absorbed protein" because it's not absorbed by the body quite as quickly.
So which one is better? WPI is, nominally, but for most people who go to the gym it probably isn't going to matter too much. WPI tends to be more expensive so it's up to the individual to decide if they want to pay a lot extra for the small benefit that they may gain.
All in all, I would suggest that whey protein is an essential part of any serious bodybuilder's supplement shopping list. It's well worth shopping around and finding a brand that both tastes good and has a good reputation. I've tried Musashi WPC for a while, but am going to switch to Redbak WPI because I like the taste and Redbak have a good reputation. Once you find a brand that you like it turns out to be much easier to buy in bulk, and most good brands will offer 2-6kg buckets for a good discount rate.
So if you're serious about building some great muscle, drink up the whey and gain. :-)
