Benefits of Whey Protein to Build Lean Muscle Mass

Protein supplement, especially whey protein, has many benefits for all gym goers that want to build lean muscle mass and burn fat. Whey is a milk-based protein which has the highest biological value among all proteins. 

When it comes to building lean muscle there is nothing more important than getting the right amount of protein.

Every lifter knows about the importance of high-protein diet and about the role protein plays in muscle building. In order to gain muscle mass, you need to consume more protein than you break down during the workout. That makes whey protein one of the best and fastest sources of protein to include in a post-workout meal.

The reason why whey protein is so popular as the post-workout meal is that it has a higher amino acid content and is the most easily absorbed by the body compared to other protein-rich sources.

BENEFITS OF WHEY PROTEIN:

1. Great source of high-quality protein 

It is a complete, high-quality protein, containing all of the essential amino acids. Consuming only one dose of whey protein will fuel your muscles with about 30 grams of very digestible high-quality protein.

There are three main types of whey protein powder:

- Concentrate 

- Isolate 

- Hydrolysate

Concentrate is the most common type and also the cheapest. 

2. Whey protein promotes muscle growth

In order to build muscle mass and strength, it is very important to consume a high-protein meal right after the workout. That helps to avoid the breaking down the muscle tissue and promotes muscle growth.

Because of its quality and fast absorption whey protein is probably the best source of protein to consume after a workout and anytime when you think that you didn't consume enough protein for the current day.  Supplementation with whey protein may help you to count your daily protein intake easier and to prepare high-quality protein meal faster.

3. Whey protein is low in calories

This is also one of the benefits for building lean muscle. Whey protein has a great protein to calorie ratio. Although it is very important to consume more calories than you burn when building muscle mass, consuming whey protein will help you build lean muscle and get ripped. 

The 3 Best Muscle Building Supplements - The Only Supplements You Need to Build Muscle Mass

When it comes to muscle growth there are three main criteria that must be met: eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles.

It is possible to meet these criteria without taking supplements, so you must know that you don't have to buy any of them. Still, some of those supplements may help you gain muscle mass faster and easier. 

You must know one thing before you buy any dietary supplement - the vast majority of supplements do absolutely nothing. That said, not all muscle building supplements are worthless. There are some of them that are scientifically proven to help you build muscle. Of course, they can't change proper diet and training and can't give you results as fast as anabolic steroids, but they are still worth buying if you want to gain muscle mass.

In this article, I will mention only muscle building supplements and three of them that are scientifically proven that they work. Many people wasted a fortune on supplements that didn't work, so don't make the same mistake. 

1. PROTEIN SUPPLEMENTS

Your muscles need more protein than you break down and beside protein-high diet, protein supplements can be very helpful when it comes to muscle building. 

Protein supplements can make a fast and easy snack and can spare you much time. Of course, whole foods can give you all the protein that your body needs but it is faster and easier to make a protein shake. Especially after hard and intense workouts when you don't have much time before your muscle tissue starts breaking down.

The best type of protein powder is whey protein because of its fast digestion which is very important for your muscles after the workout. Casein protein is very good for consuming before bed because it digests slower and it fuels your muscles with high-quality protein while you sleep.

2. CREATINE

Creatine is a substance that naturally occurs in our muscle cells. As a supplement creatine has been popular since the 1990s and has been the subject of hundreds of studies since that time. 

Hundreds of scientific studies have proven that creatine:

- Support Muscle Growth

- Improves Muscular Strength 

- Improves Muscle Recovery 

- Improves Performance During High-Intensity Training 

The best part is that creatine does all these things naturally and safely.

Creatine can be found in many forms including monohydrate, hydrochloride, ethyl ester and others. Still, the most proven and cheapest form of creatine is Creatine Monohydrate. Even it is the cheapest one, it is probably the most effective one amongst all forms of creatine.

All of these facts are backed by research. You can check out results of some studies as a proof that creatine works:

1. Earnest, C. P., Snell, P. G., Rodriguez, R., Almada, A. L., & Mitchell, T. L. (1995). The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition.a> Acta Physiologica Scandinavica, 153(2), 207.
2. Kilduff, L. P., Pitsiladis, Y. P., Tasker, L., Attwood, J., Hyslop, P., Dailly, A., ... & Grant, S. (2003). Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans. International Journal of Sport Nutrition and Exercise Metabolism, 13(4), 504-520.

3. BETA-ALANINE

Beta-alanine is a naturally occurring non-essential amino acid that comes into a body through foods that are high in protein. Although it is on this list Beta-Alanine Supplements can't compete with Protein and Creatine supplements when it comes to building muscle mass. 

So why I put Beta-Alanine on this list? It has many benefits that help muscle building:

- Improves physical endurance 

- Increases effectiveness of creatine

- Delaying fatigue during intense training

Those are some of the benefits of supplementation with Beta-Alanine but it still on the 3rd place on this list for a reason. Even it can help you build muscle mass you should first have whey protein and creatine monohydrate and if you think about another supplement to break muscle plateau I recommend buying Beta-Alanine.

Best Supplements for Mass Gain

Supplements for Muscle Mass Gain

     There is a lot of supplements out there, some are worth buying and some are not. If you want to gain more muscle mass you need to choose the right supplements to include them in your diet plan. There is no need of buying Mass Gainers, I already mentioned that in my previous posts, they are full of sugar and unnecessary. You can try one of Homemade Mass Gainers from my post:

Homemade Gainers for Muscle Mass Gain

Now, I will sort supplements that you can buy to help you to gain more muscle mass according to their importance. You don't need any of these supplements if your nutrition plan is sufficient for you and you make gains, but if you need to gain more muscle mass then buy all or some of these supplements to help you out:

1. Whey Protein

It is the number #1 on my list and I think on many other lists that you can find on web. Whey Protein is very good supplement and if you want to gain muscle mass they you will need a lot of protein and Whey Protein can be very useful. Best time to drink Whey Protein Shake is after workout and you can mix it with your other supplements and carbs for better muscle gains. If you did not bought Whey Protein yet and you don't see any gain well go to supplements store and buy it. You will see the difference. You need Proteins for your muscles to grow and there is no easier way to consume enough protein than making a protein shakes.



2. Creatine

If you want to build strength and muscle mass then you have to buy Creatine. I consider Creatine as type of Natural Steroid. It absolutely shows results in muscle gains and strength and for very short period of time. It is very good for beginners in bodybuilding, it has the strongest effect on those that did not tried creatine before. For me, best creatine is Creatine Monohydrate. It is non-expensive and it is very powerful. Try creatine and see results for a short period.

3. Glutamine

This supplement is very good for your body and for muscle gains.It stimulate muscle growth and boosting your performance in the gym. Glutamine is not as important supplement like Protein and Creatine, but it is very useful for muscle mass.


First, buy yourself a Whey Protein as your first supplement then add Creatine in your post-workout Protein Shakes. If you want more powerful post-workout shake for muscle gain then also add Glutamine and that is everything you will need to make real gains. Don't waste a lot of money for supplements that will not be useful to you.