Supplements can greatly help in your bid to build muscle and size and they’re a great way to get your protein, your nutrients and more. Your diet is still number one but it definitely doesn’t hurt to add a few of the right supplements too. And this would hardly be a complete bulking book without at least touching on a few.
Of course the big one here is going to be protein shake. The most popular form of protein shake is called whey protein and this is a by-product of the cheese making process that comes from milk. It’s a lean source of protein and it also has good ‘bioavailability’ (basically meaning your body can use it). When you buy whey protein it will come in the form of a shake that you can easily mix with water.
This is a tasty treat, it’s actually very affordable and you can drink it anywhere you are. It’s lean too (so ideal for those who are trying a lean bulk) and it doesn’t cost that much compared with eating lots of meat. What all this means is that whey protein provides one of the most convenient methods available for getting the amount of protein you need in order to bulk.
A single shake can get you anything from 20 to 50 grams of protein and you can have two or three a day. But for those who just want to bulk and aren’t bothered by how clean the bulk is, then you can go one step further and use a weight gainer instead. This is a protein shake plus a huge amount of calories and carbohydrates to fuel you with energy and often with other supplements (like BCAAs, creatine etc.) as well.
There are three types of whey protein:
Whey protein concentrate (WPC): “As its name suggests, the protein in here is concentrated. WPC maintains more nutrients than other types of whey because of the processing methods,” says Monica Auslander Moreno, M.S., R.D., nutrition consultant for RSP Nutrition.
Whey protein isolate: “It’s quicker to digest than WPC; it also is usually removed of all carbohydrate and therefore the lactose, making it suitable for many folks with lactose intolerance. Since most of the fat has been removed, so are a lot of the fat-soluble vitamins,” says Auslander Moreno. Still, check the label if you have trouble with lactose.
Whey protein hydrolysate: “This process breaks down the little building blocks of proteins, called peptides, and into an almost “pre-digested” state for quickest absorption (but whey on the whole digests pretty quickly). It also can sometimes taste bitter because of processing methods,” says Auslander Moreno.
But for even more targeted body benefits, check out this list of whey powders.
Optimum Nutrition Gold Standard
OPTIMUM NUTRITION’S GOLD STANDARD 100 percent Whey uses pure Whey Protein Isolates as the primary ingredient. Combined with ultra filtered whey protein concentrate, each serving provides 24 grams of all whey protein and 5.5 grams of naturally occurring Branched Chain Amino Acids (BCAAs) which are prized by athletes for their muscle building qualities. With more than 20 tempting flavors to choose from, ON GOLD STANDARD 100 percent Whey gives you plenty of ways to keep workout recovery interesting.
Platinum Hydrowhey Protein Powder
By hydrolyzing whey protein isolates to break larger proteins down into smaller pieces, these ultra-pure whey isolates are able to get into your system rapidly, enabling your muscles to start recovering from heavy training.
Garden of Life Organic Whey Protein Powder
GARDEN OF LIFE
Organic Whey Protein is definitely the “cleanest whey to go!” The whey is Certified USDA Organic and Non-GMO Project Verified, and is produced from pasture-raised, grass-fed cows. They’re never pumped with hormones (right and robust free) or routine antibiotics. It contains 21g of creamy, delicious, muscle-building protein per serving.
Naked Whey Protein
Grass Fed Whey Protein comes from dairy cows that have a 100% grass-fed diet. The milk from the cows is non-GMO, with no rBGH or rBST, and non-denatured. The resulting whey protein is soy free. Grass-Fed protein is used to build lean muscle and aid recovery. Naked Whey isn’t dressed up with additives like artificial flavors or sweeteners like most brands, and it contains 25 grams of Protein and 5.9 grams of BCAA’s Per Serving
RSP Whey is scientifically formulated to support muscle growth and recovery. It consists of four premium protein sources arranged to optimize muscle protein synthesis (MPS), jumpstarting and sustaining lean muscle growth and recovery*. RSP Whey is the nutritional cornerstone for your active lifestyle, making it easy to achieve your muscle-building goals and meet your daily protein intake requirements. It contains 27g of highly bioavailable protein from a premium protein blend per serving.
Cellucor COR-Performance Protein
COR-Performance Whey Isolate Protein Powder is an optimal source of protein when you’re looking to maintain lean muscle, replenish nutrients after a workout, and indulge your sweet tooth guilt-free. Every two scoops of COR-Performance Whey Isolate Protein Powder is packed with 24g of fast-acting whey protein and digestive enzymes so that you can satisfy your protein needs anytime of the day.
MusclePharm Combat Protein Powder
Combat Protein Powder’s whey formula is an ultra-premium blend containing 100% whey protein powder. It has been engineered for athletes seeking to maintain lean muscle and replenish nutrients after workouts to fuel muscle recovery and performance. Plus, it tastes great and mixes easily. It contains 25g of protein per serving.
Legion Whey+ Chocolate Whey Isolate Protein Powder
If you’re looking for a healthy, tasty whey isolate, WHEY+ is hard to beat. Whey+ is a 100% natural whey isolate protein powder made with exceptionally high-quality milk from small, sustainable dairy farms in Ireland. Whey+ contains 22 grams of protein per serving with only 2-4 grams of carbohydrate and 0-2 grams of fat (depending on flavor).
Bodylogix Natural Grass-Fed Whey Protein Powder
Bodylogix Natural Whey contains cold processed, cross-flow micro and ultra-filtered non-denatured whey proteins sourced from grass-fed cows. With 24 g of fast absorbing premium protein per serving, Natural Whey helps increase lean muscle and stimulate muscle protein synthesis. Replenish your muscles with clean, quality nutrition for next level performance. Be your best on game day and every day!
Dymatize ISO100 Hydrolyzed Protein Powder
ISO100 is simply muscle-building fuel. Each serving contains 25 grams of protein and 5.5g of BCAAs including 2.7g of L-Leucine. Known worldwide for quality, taste and purity, ISO100 is produced to our highest quality standards. ISO100 is formulated using a cross-flow micro filtration, multi-step purification process that preserves important muscle-building protein fractions while removing excess carbohydrates, fat, lactose and cholesterol. ISO100 is made with pre-hydrolyzed protein sources to ensure fast digestion and absorption.