BY TIM RIGBY, MA

Whey protein is well connected to muscle gains, but did you know, loyal MaxFit reader, that it’s also good for your health? Take a look inside any supplement store and   you’ll see more brands of whey than any other protein (casein, egg or fish). If you are at least moderately active and seeking the biggest bang for your buck, whey is what you need.

THE RIGHT WHEY
Whey protein is the ideal choice for those who are building muscle because   of its high concentration of branched-chain amino acids (BCAAs): leucine, isoleucine and valine. These are the ultimate catalysts for growth-hormone production, which signals your body to anabolize. The benefits of gaining lean muscle exceed the fact that you will look and feel stronger. Lean muscle burns fat efficiently and raises your metabolism. By simply taking one whey protein super-supplement, you’re on track to achieving the two most popular goals in body shaping: muscle growth and fat loss.

THE RIGHT CONSUMPTION
The recommended daily allowances developed decades ago have become more and more obsolete. According to The Journal of Sports Medicine and Physical Fitness, more-seasoned athletes (defined as “those who train at least 12 hours a week for at least five years”) require 1.37 grams of protein per kilogram of body weight each day to maintain their nitrogen balance, compared to 0.73 grams per kilograms of body weight each day for sedentary individuals.

THE RIGHT CHOICE: ISOLATE VS CONCENTRATE
In the supplement store, you might have noticed that some of the huge tubs are labeled whey concentrate and some say 97, 98 or even 100 percent isolate. Does it really matter?

According to the Whey Protein Institute in Eden Prairie, Minnesota, there may be a big difference between the two. Whey protein isolate is the purest, most concentrated form of whey protein available. It contains 90 percent or more protein and very little—if any—fat and lactose. Whey protein concentrate has anywhere between 29 and 89 percent protein, depending on the product. As the amount of protein in whey protein concentrate decreases, the amount of fat and/or lactose usually increases.

• If you’re on a weight loss plan and train, opt for isolate, which will generally cost more than concentrate.

• If you’re into muscle gains and not worried about shedding flab, you may consider the less-expensive concentrate form.

For more supplement info, check out the November/December issue of Maximum Fitness—on newsstands October 28, 2008.