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A Study in the Journal of the American College of Nutrition was conducted to determine if whey protein actually delivers better muscle gains. For the same, subjects were put on whole-body periodized resistance training program" for nearly 9 months and their body composition was recorded at the beginning and then every three months until completion. At the end of the study, it was found that though subjects had same calorie & protein during resistance training period, daily whey intake promoted better gains in lean body mass while there was also slight decrease in fat.

When a food has all 9 amino acids, it is called a complete meal, thus whey is a complete meal. Apart from this, it gets rapidly absorbed in the body than any other protein, thus it is beneficial for increasing muscle protein synthesis and attaining fitness goals in less time. Whey protein has the highest Biological Value of 100 , due to which all the amino acids are very easily digested in the body and all the benefits are delivered in less time.

Whey is abundant in BCAAs that includes the three amino acids leucine, isoleucine and valine. These branched chain amino acids are essential for muscle growth and maintaining energy level during workout. Apart from this, it takes as less than as 30 minutes to infuse amino acids into the muscles, which pushes muscle growth and enhances muscle recovery & growth. Thus, it is recommended to have whey pre, post or during workout.

Protein is essentially a macronutrient that is found in high quality in dairy products, nuts, beans and meat, among other food items. It is made up of amino acids that are the building blocks of muscle tissues. These also keep skin, hair, bones and fingernails healthy. Different protein supplements are used for varied purposes. The most common supplements that are used for bodybuilding are Soy, Egg, Whey and Casein. Keep on reading to know more about these protein sources.