January 1, 2023
Madhura Mohan
How Long Does It Take For Whey Protein To Give Results?
N
o matter what, the modern generation of people wants quick results in all. Those who look for fast results should understand that ‘the day you plant the seed is not the day you eat the fruit’. You have to stay the course…
In spite of all the vast information on the net regarding muscle building, this question, ‘how long does it take for Whey to give results of muscle building’ arises every now and then in people’s mind because, in the fitness world, there is a lot of false information on building muscle.
Some companies sell their supplements making outrageous claims that their products give results of muscle building within weeks! And the newbies who would have an influencer in mind and want to get a similar body type would certainly go for that supplement because, in a short time span, they can enjoy the appearance of their influencer.
Today, we have come up with this blog to provide you solid information on the question ‘how long does it take for Whey to give results of muscle building’ as the answer to the question isn’t a ‘yes’ or ‘no’ type.
Before we discuss the role of Whey protein in muscle building, it’s important for you to understand what factors determine your muscle-building ability…
WHAT DETERMINES YOUR MUSCLE-BUILDING ABILITY?
Your muscle cells are made up of long tubes of fibers called myofibrils. When a muscle cell builds more of these protein fibers, it gets bigger and stronger (the technical name for this process, is muscle hypertrophy). After the resistance training (when muscle receives tension/stimulus), your body repairs and rebuilds the damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands.
FACTORS THAT INFLUENCE MUSCLE BUILDING/MUSCLE HYPERTROPHY
GENETICS | AGE | HORMONES | GENDER
Your body’s ability to build muscle depends on several factors like genetics (each individual is genetically different), age (as individuals age, they witness a reduction in anabolic hormones), hormone levels (some men have more testosterone, which is the key anabolic hormone for muscle protein synthesis than others), gender (women have low testosterone than men).
NET PROTEIN BALANCE
For muscle hypertrophy to happen, the rate of muscle protein synthesis (anabolism) should be greater than the rate of muscle protein breakdown (catabolism). This creates a positive net protein balance. Muscle hypertrophy can be achieved with 2 ingredients, resistance training, and adequate protein intake.
ENHANCED RECOVERY
A driving factor in muscle growth and muscle power improvement could be enhanced recovery, enhanced recovery translates into an enhanced capacity for an increased training load stimulus.
LIFESTYLE | NUTRITION
People looking for effective muscle-building results should watch out for diet and stress levels. A training program performed against the background of a low-stress lifestyle will produce good results of muscle building on the same program paired with a high-stress lifestyle. Hormones like adrenaline, cortisol, and glucagon prevent muscles from growing. It’s not enough if you focus on protein intake, your other daily Lean muscle building requires you to eat calories from the right source, and proper hydration is extremely effective for gaining muscle. Also, a fad diet will not contribute to muscle-building results but will lead to dirty bulk.
TRAINING FREQUENCY/INTENSITY/VOLUME
Resistance training is the most reliable strategy in increasing muscle protein synthesis, but the total amount of work performed (frequency, sets, reps, weight load) is an ultimate determinant of muscle hypertrophy.
Training frequency refers to the number of times you work for the same muscle group. If you only work each muscle in the body once a week, you’ll have a lower training frequency than working each muscle 3 times a week. Training volume is the combination of the total amount of sets and reps you perform for each muscle group. Training intensity refers to the weight load. Lifting too light weight will not provide any stimulus to your muscle and lifting loads less than 6-12 reps maximum will not fetch optimum gains.
PROPER FORM | PROGRESSIVE OVERLOAD
Compound workouts (exercise that works several muscles at once and challenges your muscles for growth) are ideal for muscle building. Doing more of cardio, HIIT, and circuit training, and performing less weight-lifting exercises will not give result in muscle building.
You need to increase your training intensity over time and split your training routine into weeks, months, and years. Spend a few weeks doing a 4-5 rep range, then switch to a 5-8 rep range, and then to a higher rep range. As per studies, optimal hypertrophy gains occur when using loads of 6-12 maximum.
PROTEIN QUALITY | QUANTITY| TIMING
Not every protein source can yield quality muscle-building results. An ideal protein source is one that provides adequate quantities of all essential amino acids required for protein synthesis. The current recommended dietary allowance of protein for healthy individuals is 0.8g-1g/Kg/day. However, the research studies suggest that protein intake of at least 1.4g-1.6g/Kg/day would be more appropriate for active individuals attempting to optimize training adaptation. The protein consumption timing before and after resistance exercise training (post-exercise timing (30 minutes to one hour following a workout) is considered by studies as the most critical time for muscle building.
When there are so many factors that influence muscle building, we can neither expect Whey Protein to work miracles and build muscle overnight nor can we predict the duration it takes for Whey Protein to build muscles. Whey is one contributing factor to muscle building not the sole factor responsible for it.
WHY IS WHEY THE MOST PREFERRED PROTEIN SUPPLEMENT?
If your body doesn’t get enough protein from your diet, it can’t trigger muscle protein synthesis effectively. In order to meet the threshold daily requirement of protein, supplements are often consumed. Consuming a source of protein that offers a complete range of essential amino acids (BCAA-rich) is essential to maximize muscle protein synthesis and net protein balance. Whey is the most preferred protein supplement because it’s a quality protein source that offers all the essential amino acids, is highly bioavailable (absorbs faster and more efficiently than other source of protein), and hence elicits a faster protein response than other protein sources. Whey is popular for the convenience in usage, it’s on-the-go protein source.
Whey Protein is unlikely to cause rapid muscle growth, so get this idea out of your mind. There are absolutely no shortcuts to fitness! Building muscle is a slow process, it can take weeks and months just to add on a couple of pounds of lean muscles.
If weight loss can’t happen overnight, weight gain can’t happen overnight, muscle building can’t happen overnight too. The practice of resistance training is a far more potent stimulus for increasing muscle gains and Whey Protein no doubt complements your workouts…
Don’t overestimate the change you want to see and don’t create a definitive timeline for the change you want to make, muscle building won’t happen overnight, but with the right fitness, & protein regime, recovery, patience, consistency, you can start to see results in just a few months…
Reference:
Follow our Instagram page for the latest updates: badalkhudko
Leave a comment