Whey is a complete protein, meaning it has all nine essential amino acids necessary for protein synthesis. We call these amino acids “essential” because your body can’t make them and therefore you must consume in them in your diet.
Whey is particularly high in the group of three essential amino acids known as BCAAs: leucine, isoleucine, and valine. These help to build and maintain muscle, and can also serve as an energy source during prolonged or intense workouts.
Leucine, specifically, has been shown to have the greatest impact on rates of muscle protein synthesis, the process that makes your muscles bigger and stronger. One 25-gram scoop of whey protein has approximately 3 grams of leucine.
How To Take It:
Mix 1 scoop (30g) in 125mL (4-5 fl oz) of cold water, low fat milk, almond milk or your favourite beverage depending on desired taste and consistency.