When exercising, especially for bodybuilders, additional types of ingredients are always a factor of concern and need to be clearly distinguished before we use them.
The first thing to define is what the purpose of your workout is?
- It is weight gain and muscle gain.
- Is it gaining muscle mass and losing fat or do you want to print something else.
After determining our purpose, let's find the right products and learn about this product's functions, so we will know which product is needed for us.
Do you know whether using Whey or Mass will help you gain weight and gain muscle for skinny people, gyms, and bodybuilders?
Certainly, many people, especially novices, still do not understand and distinguish the use of these 2 groups of products.
Today, the website iFitness.vn will help you compare drinking Whey Protein or Mass Gainer to gain weight, gain muscle or gain muscle to lose fat.
Mass and Whey are two great supplements for bodybuilders, but they have the opposite effect (due to their different nutritional content).
In short, each type will have its own effect, so you must know how to choose to avoid buying by mistake, being deceived, and achieving satisfactory results.
Passing through several Facebook communities, many people do not fully understand whether new people to the gym should drink Mass or Whey.
There are even many people who think that to gain weight is to drink Whey.
This article comparing Whey and Mass will give you an overview of what to buy. Now BellyFatZone invites you to refer to this article together!
Instructions on how to correctly distinguish Whey or Mass
Before jumping into a detailed explanation, you need to understand the nature of the problem you are looking for.
To gain weight and gain muscle successfully, you need to ensure that your calorie intake is greater than the calories burned.
This has been explained very thoroughly in the article on how to gain weight and gain muscle. So, before questioning which one is better to use whey and mass to go to the gym, you need to ask yourself your goals.
1. When to use Mass Gainer?
Mass is a product line that provides a complete with a huge amount of essential nutrients to help gain weight gain muscle, the most important of which are calories and protein – hence, it is also known as weight gain milk.
Often this product line will have the word MASS in the name to easily distinguish such as:
- Mass Muscle Gainer
- Premium Mass Gainer
- Mass-Tech Extreme 2000
Features of Mass:
- Rich in Carbs
- Rich in Protein
- Rich in Calories
- Add relatively high amounts of fat (good fats)
- Supplement many vitamins and minerals
On average, 1 dose of Mass Gainer milk provides about 1000kcal. On average, a Vietnamese person needs about 2000-2500kcal / day to maintain weight.
Just take 1 dose to provide you with almost 1/2 of the calories a day. Thus, if you want to gain weight successfully, you only need to eat the remaining 1/2, but even if you eat 3 main meals, you cannot eat less than 1/2.
When you are thin, at least 1 day, you must also eat 1700kcal to sustain life if you add at least 1000kcal from milk. You already have 2700kcal.
Not to mention, during weight gain, you will definitely force yourself to eat more, for example, about 2000kcal / day. So, you take 1 dose is 3000kcal. Guaranteed, you will gain weight!
Besides, these types of milk have a lot of vitamins and minerals. As you already know, thin people often find it difficult to gain weight due to a lack of micronutrients, which makes the body absorb poor substances, leading to slow gain.
One more point is convenience. If you are too busy to spend time eating, drinking is the fastest way.
However, these types of milk have one common weakness they often contain Whey Protein Concentrate.
This ingredient is quite good, but if you are allergic to lactose or get acne often, there is a high chance that you will have abdominal pain or breakouts. However, this problem usually only occurs in people with severe allergies.
Besides, you do not need to worry too much because there are many types of milk gain weight like Elite Labs Mass Muscle Gainer have overcome.
These companies will add digestive enzymes like lactase to process lactose.
In general, Mass products will be used mainly during bulking: for those who want to gain weight, gain muscle, and stimulate muscles to grow steadily and beautifully.
Many people often understand the FALSE: “Mass only helps to gain weight, gain fat, NO INCREASES. To gain muscle, you must use Whey.”
This is really a wrong thought! Mass additions are very comprehensive; In the composition, not only Protein (usually higher than whey types, at least 50g / dose) but also supplements a multitude of other nutrients that Whey does not have.
With such a high-calorie protein, you will definitely gain weight and gain muscle (provided that you have to eat and exercise scientifically too).
In general, Mass drinkers will need to gain weight and gain muscle, people in the period of weight loss. Mass drinking will definitely gain fat!
However, it won't be too much. Mass is the answer to the question of whether skinny people should use whey or mass.
If you want to get out of thin and gain weight gain muscle, read immediately which article to buy Mass milk is good for skinny people to exercise.
Muscles only develop when
- Reasonable exercise, increase the weight regularly to stimulate muscles.
- Provided with adequate nutrition, especially protein.
2. When to use Whey Protein?
Any good whey protein milk is quite high in protein, eliminates most fat types, and controls calories in each dose.
In Whey products, the main ingredient is definitely pure protein. Depending on which whey it is, how pure it will be.
In general, Whey products are typically low in calories, ranging from around 100-150kcal / dose.
Since the main ingredient is protein, whey products will focus on the primary task of gaining muscle and keeping muscle, rather than gaining weight.
Therefore, whey milk products will be for those in need of increasing muscle to lose fat, tighten the muscle, gain muscle without gaining fat, or keep muscle.
Ingredients in 1 sample dose of 1 Whey product
- 120 calories
- 3 grams of carbs
- 23 grams of protein
- 1.5 grams of fat (healthy fat)
- There are almost NO vitamins or minerals
Whey is commonly used in the following three cases
- You already have a certain amount of muscle; now you just want to tone, maintain or increase muscle.
- You want to lose fat but limit muscle loss (reduce calories and keep protein intake).
- You want to add protein to your diet every day; Provided that your meal must provide enough protein, fat … okay.
If the diet regime is not good, taking care of Whey and forgetting other nutrients will be difficult to succeed.
In general, if you're looking to gain weight, don't use Whey.
Time taking Whey to gain weight will definitely be a very long time. Now that you know when going to the gym you want to gain muscle, you should buy Whey or Mass.
3. Should I use Mass or Whey?
Reading here, you will definitely distinguish and have the answer. Depending on your goals, you should choose Whey Protein or Mass Gainer accordingly. However, it must be confirmed that Whey and Mass are different.
- If you want to gain weight/gain weight effectively, gain muscle, use Mass.
- If you want to gain muscle/gain muscle and lose fat, use Whey.
WHEY PROTEIN or MASS GAINER? (Tips for Beginner)
That's all there is to distinguish, comparing Whey and Mass! The rest are for you to choose only!
What is Whey Protein, the role of Whey in muscles?
Today, with Bellyfatzone learn about what Whey Protein is. What it does, how many types, and which types of Whey protein are good… will all be mentioned so that you can have the best overview of Whey Protein supplements.
1. What is Whey Protein?
Whey Protein is a product derived from milk, during the production of Cheese, Whey Protein is separated. There are many types of Protein, but Whey Protein is the one with the highest nutritional quality. Whey Protein contains a variety of beneficial amino acids that help maintain and develop great muscle.
2. What is the nutritional value of Whey Protein?
Protein and other nutrients are assessed based on the BV (Biological Value), the higher the nutritional value.
In nature, the most familiar to bodybuilders is eggs, this is the best source of Protein in nature because eggs reach 100 BV points in nutritional value. However, supplements like Whey Protein are more than 100, so Whey Protein is a very rich source of nutrients.
3. How to make a Whey protein supplement?
As mentioned above, Whey Protein is separated from milk, there are many ways and stages to separate this wonderful protein, and each type brings different qualities that you need to know in order to be able to use it. choose to suit yourself.
3.1. Overview of how to create Whey Protein
During manufacturing, fat and lactose are separated to form a low-carb and low-fat whey protein concentrate.
At this point in the product made whey protein accounts for about 35% to 95%. The higher the protein content, the greater the separation of fats and lactose in the production process to produce a higher quality product.
A product born if the whey content is higher than 88% is considered whey protein isolate (premium grade), and lower is considered whey protein concentrate.
Protein is concentrated, sterilized, evaporated, and dried after having a small number of components: lactose, minerals, and vitamins. The drying will be done at a low temperature to avoid denaturing the whey protein.
3.2. How to make Whey Protein
There are 2 forming methods: Microfiltration – Ultrafiltration and Ion Exchange.
3.2.1: Ion Exchange Method
The ion-exchange manufacturing process involves separating proteins based on their electrical charge.
Two chemical components: hydrochloric acid and sodium hydroxide. The charge of the proteins will cause the reaction. Ion Exchange is worth 1/5 of Microfiltration. And due to the use of some chemical reactions in the production process, it will denature amino acids and other components such as:
- Glycomarcropeptides (GMPs): are bioactive protein fibers, beneficial to the digestive system, have antibacterial activity, improve calcium absorption, and enhance immune system function.
- Immunoglobulins fibers – antibodies (anti-infection)
- Lactoferrin fiber: about 0.5% – 1% or less in cow's milk (in breast milk, lactoferrin has about 15% to help antibacterial, microbiological, and anti-cancer).
- Some of the alpha-lactalbumin: includes a large part of the essential amino acids.
It can be seen that with the ion-exchange method a lot of beneficial components will be lost, however, beta-lactoglobulin is more concentrated and quite stable.
The advantage of this method is that it produces less fat and lactose than the Microfiltration method. Because of this, many people still prefer to use products made with this method even though they may lose other beneficial ingredients.
3.2.2: Microfiltration and Ultrafiltration Methods
Microfiltration or Ultrafiltration methods are similar. The main difference between them is the average size of the filter layer.
The filter layer of the Microfiltration method has a very small size of about 1mm, the average size of the filter layer of the Ultrafiltration method is 4 times smaller (0.25mm).
Cross Flow Microfiltration Method This method gives a higher production value than the ion exchange method. As mentioned above, the ionic method denatures proteins and amino acids.
But this method will produce products that have been filtered to separate whey protein, fat, and lactose based on their molecular size and shape.
The advantages that this production method offers:
- The possibility of protein denaturation occurring is very small.
- Maintains broken protein filaments.
- Rich in amino acids
- The protein separation process does not use heat or other chemical reaction methods.
- High in calcium and low in sodium
- Does not affect immune components such as (alpha-lactalbumin, immunoglobulins, and GMP)
- Whey protein produced by the CFM method is a high-value, undenatured protein.
Because of its good quality, this whey isolate is always more than twice the market price of whey concentrate. If you have economic conditions, this is a great choice.
Hydrolyzed method: Hydrolyzed whey protein is a whey protein isolate containing amino acid chains broken down into small amino chains that are quickly absorbed by the body. This production method gives a lighter protein taste.
Advantages of hydrolyzed whey
- Is the most easily digestible whey protein absorbed?
- Protein molecules are broken down into smaller strands called peptides
4. How to choose a Whey Protein supplement?
When preparing to buy supplements, specifically Whey Protein, you need to pay attention to the ingredients inside. With the type listed as 100% ingredients, it is not necessary to say, but with mixed proteins (usually with the word Blend or Matrix), you need to pay attention to a few points as follows:
- In the nutrition table, how are the ingredients listed, which is more, which is less (eg, Whey Protein Isolate, Whey Protein Concentrate…. the former will account for more ingredients than the latter).
- Should choose the type with the amount of Isolate first, not the Concentrate type.
- Buy protein blends are usually cheaper but don't buy low-quality ones because of the cheapness.
- With types of Whey Protein, you also have to pay attention to the BCAA and Glutamine index, with good types of Whey, these indexes are unchanged. For example, 1 serving (similar to the gram unit we often use, but foreign countries use a different unit) contains 24-25 grams of Protein, and BCAA is over 5 grams, Glutamine accounts for 4 grams.
5. Who needs to use Whey Protein supplements?
Whey Protein is good food not only for bodybuilders, it is suitable for everyone if there is a need to supplement Protein.
Protein is quickly absorbed, so for those who are sick, with anorexia, it will help quickly recover.
For those who practice sports but the liver and kidneys are not good, and the ability to eat fish is poor, you can also use Whey Protein to supplement. In general, anyone who needs to use Whey Protein can use it.
6. What time of day is the best time to add Whey Protein?
This is the right time for you to add protein to your body after waking up because after 1 night the body has digested all the substances and is now “hungry” and loaded with fast-absorbing Whey Protein will help “rescue the attack”. hunger” of the body better.
6.2. Before practice
This time does not apply to all subjects, for those of you who have loaded Protein regularly during the day, there is no need to add more before exercising. Unless you're eating too little protein, you'll need to get some extra pre-workout.
6.3. After practice
Certainly, post-workout is the most important time to fuel up with protein because the muscles are in need of the amino acids they need to recover and grow.
Loading up on Whey Protein now is the Golden period and you need to remember. If you finish training and then cook, then digest to convert to Amino Acids, then it's catabolized by the body, no longer effective. So after 30 minutes of exercise, add protein immediately.
7. The best way to use Protein
Our body, after 1 hour of loading protein, absorbs about 8-10 grams and after another 30 minutes will absorb a total of 20-30 grams.
With good proteins, it comes with yeast to help digest Protein quickly (like Elite Whey). However, the numbers are not the same for everyone, it depends on the type of protein you take, the duration of exercise, and the muscle mass you have.
If you're new to the gym and have a small body, 1 scoop a day is fine. For long-term practice, a large body weighing over 80kg can use from 1.5-to 2 spoons. For normal or sick people, 1/2 teaspoon is enough.
7.2. How to make it?
If you want to focus on quality and get the most out of the protein in 1 scoop, it's best to just mix it with water.
If you mix it with other types of water such as oranges, and yogurt, it tastes good, but the quality is much reduced. Not to mention, if you mix it with milk or casein, it also limits the absorption of protein. So just mix it with water, it's a bit bad but good quality.
Each time you mix about 300ml liters is fine, if you like to drink it cold, put it in the refrigerator to drink it.
Absorption time as mentioned above is about 1-1.5h but that is when you use ISO 100 grade like Whey Protein Isolate Hydrolyzed. If possible, use that type, and if the economy is a bit poor, you can use Elite Whey instead.
Since the use of supplements is to improve absorption time, if you do not need it quickly, you can use eggs for cheap.
8. Should you use Whey according to your favorite flavor or not?
Many of you don't pay attention to this taste problem, because it simply makes it easier for you to drink. However, with the types of smell, it has a little difference in the nutritional composition inside.
The advice here is to prioritize smells like: Vanilla, strawberry (Tropberry or Berry), pineapple smell will be better, and using flavors like Chocolate, and banana, you will lose about 1gram of Protein and excess fat. If you don't care about this, you can skip it and use the scent you like.
Here I only recommend using it for the sake of the substance, not for the taste.
Here I have added another type of BCAAs (an essential amino acid that the body cannot synthesize on its own). It is also a protein product but has the ability to be absorbed directly into the blood and muscles without having to go through the liver like Whey Protein. And BCAAs are a bit cheaper than Proteins.
9. Frequently asked questions about Whey Protein
9.1. Benefits of Whey Protein Supplements
As analyzed above, when exercising, especially heavy training, the body loses the necessary amount of Protein, adding more Protein helps the body recover and develop faster, and gain better muscle after exercise.
Using a sufficient amount of protein also helps you with the need to lose weight quickly, those on a diet because it helps you stabilize blood levels in the body.
9.2. Does 100% Whey Protein help with weight gain?
Whey Protein is specialized in gaining muscle. If you want to gain weight, it is better to use supplements that specialize in weight gain.
9.3. Is it good to drink Whey Protein with milk to gain muscle and lose fat?
As mentioned above, taking with other types will reduce the quality of Whey Protein, not to mention the possibility of causing unwanted substances by reacting with each other.
When using Whey Protein supplements, what
you need to keep in mind You need to keep a few points in mind as follows:
– Drink 3-4 liters of water per day.
– Only over 18 years old to use.
When used, it is necessary to exercise more so that the body can absorb the maximum amount of protein intake and limit diarrhea due to excess protein.
9.4. Is it mandatory to use Whey Protein when going to the gym?
This is not necessary if your meal can already provide the necessary amount of Protein for the day. But if you don't have time to cook or plan a menu with enough protein, supplements are an alternative solution for you.
9.5. Whey Protein vs Casein, which one is better?
These 2 types have their own advantages, with Whey Protein, helps you absorb quickly and improve muscle recovery in a short time, has high nutritional value, and contains the most BCAAs.
But casein it has the advantage of slow absorption, so it will be suitable for you to use at night when sleeping. So the advice is to use Whey Protein during the day and use Casein at night.
9.6. Is there anyone who should not use Whey Protein?
All subjects without Gout disease (Gout disease), liver, and kidney problems can use it. If you are allergic to milk, please consult your doctor before using it.
9.7. Where is good and safe to buy Whey Protein?
Supplements are also widely counterfeited and sold in the market, so buy them from highly rated locations, and genuine distributors and only buy supplements type with an anti-counterfeiting stamp of the authorities.
10. Introducing some protein supplements for your convenience when buying.
10.1. Protein Bars
If you don't have time to prepare protein-rich dishes, protein bars for quick snacking are a solution for you. Always keep a few bars with you to supplement your protein, especially when working and want something to put in your belly.
10.2. Casein Protein
As I said above, if you are in need of slow absorption, Casein is the best choice. Caseins that contain Micellar Casein are the slowest to absorb, so you can prioritize those.
10.3. Milk Protein
When milk is filtered out of carbs and fat, we get Milk Protein, which contains about 80% Casein and 20% Whey, so the body absorbs it relatively slowly.
With Milk Proteins that have Whey before Casein, they can be used before or after exercise.
Pay attention to those isolated or Concentrated.
10.4. Protein comes from egg whites.
Many of you must have wondered why bodybuilders buy egg whites to do so much. Because it contains a lot of Protein and they need it and the price is quite cheap.
The protein in egg whites is absorbed more quickly than whey but faster than casein, so it is not fully effective when taken before or after exercise. But you can use it all day instead.
If you combine both Whey – Egg – Casein, your body will always have Protein to develop muscle.
10.5. Beef Protein
When you hear the name, you might think it's beef, but it doesn't taste meat and has a…fruity taste.
Processed with beef, but with the fat removed, it is also very well absorbed. For those of you who are allergic to milk, this is the best Whey substitute, but unfortunately, it is not yet popular in Vietnam.
10.6. Vegetable Whey Protein
This plant-based protein is also very absorbable, it is made up of many different types of beans and seeds (because plant proteins are incomplete) to make a complete protein like meat. Vegetable whey is extremely suitable for vegetarians who need a protein supplement. Some types you can refer to
- Applied Nutrition Vegan-Pro
- Purely Inspired Organic Protein
- SAN RawFusion
- MyProtein Pea Protein Isolate
10.7. Ready to Drink Shakes (RTDs)
This type is similar to Protein Bar and you can drink it immediately, but it should only be taken as a meal supplement, it contains about 80% Casein so the absorption is relatively slow.
10.8. Whey Protein
Finally, the King of protein supplements, currently powdered whey is the best that can contain Isolate or Hydrolysates or both (blend). These types are well digested and best absorbed by muscle tissue. Concentrate protein contains a lot of carbohydrates, so it is absorbed more slowly.
– Nitro Whey Gold
– Best Tasting Whey
– Prostar 100% Whey Protein
Isolate – AST's VP2
– Impact Isolat
Summary What is Whey Protein? Why does the gym need to use Whey?
Above is an overview of what Whey Protein is and all the necessary things for you to be interested in Whey Protein supplements. Please choose carefully and do not be greedy to buy at unreputable places.
So the above article Bellyfatzone shares about Whey Protein is what? Why does the gym need to use Whey? help you better understand as well as choose the most suitable way to improve your health and fitness, making you better every day. If you find the information here useful about What is Whey Protein? Why does the gym need to use Whey? Please share with the people you think need to know this information to help them improve better
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Hopefully, the information above has helped you to gain some more knowledge about “should I take whey or mass gainer” and bring some small value to you. Please share this article if you feel it is useful. Thanks!