Protein shakes are an easy way and often tasty way to increase your good protein consumption which you will need if you are training every day. When you train three times a week you are giving your body 48 hours the required 48 hours it needs to repair from the damage you did to it.
The importance of protein shakes to build muscle
But if you are training four, five or even six times a week then you need to speed up the ability of your body to repair itself and that needs protein, good rest and lots of water. Sports science has now proven conclusively that what they called DOMS (delayed onset muscle soreness) is something that takes 48 hours to complete it cycle of repair.
If you increase your training you must increase protein
It is very important that making the step from a normal three day a week program where you train your whole body to a split routine where you train different parts every day is an important step to make and needs help. You can help by increasing the protein that you take in and protein shakes are the quickest and easiest way to do that.
Protein powders have come a long way in the last ten years and you can now get anything you want from protein powders that are Soy Free, Gluten Free & dairy Free. Some of them include BCAA’s, Creatine and even Glutamine and you can get up to 40 grams of protein in one shake. Probably the most effective protein shake is one with WPI (whey protein isolate) in it.
Whey protein has shown itself to be the most readily absorbed source of protein that you can get into a protein shake. If you add that together with Creatine and BCAA you are getting a full complement of complete and readily absorbable proteins that your body can use immediately.
WPI (Whey) Supplements
Without getting into a long and complicated explanation about the reasons why WPI is the best choice for a protein shake it can be best summed up in a few short sentences. The first is that whey protein or WPI is the purest form of whey protein and features the highest biological value, or BV.
Whey protein is one of the main proteins found in cow's milk. It makes up about 20% of the total milk protein. WPIs are filtered to remove most of the fat and lactose, so it's a good choice even if you're lactose intolerant. It contains more protein by weight compared to whey protein concentrate, WPC, formulas. WPIs contain 90% or more protein by weight compared to WPCs.
Determining the Biological Value
Just a quick note on Biological Value (BV) is that all proteins are ranked on their BV, and higher BV numbers generally signify a better protein. Whey protein isolates feature a maximum BV score of 157, according to Bodybuilding.com. Whey protein concentrates have a max BV of 104, so there's a significant difference between the two.
If you're a bodybuilder looking to get an edge, WPI may be the answer. Compare the maximum BV score of WPI with other sources of protein, and you can see a major difference. For example, meat has a BV of 80; milk has a BV of 91; egg protein has a BV of 100.