Simply the best at building mass: Whey Protein

Whey protein has been proven to be a huge component and a necessary supplement in training programs that revolve around gaining mass, but what else can whey protein do for you.

Before we look at the uses of whey, we must define what whey is.
Whey is a milk protein that has a high level of branched chain amino acids which is necessary for muscle growth and muscle repair. Whey is a byproduct of cheese making which has shown that combined with weight training lean muscle mass and strength have been shown to increase. Whey digests fast so travels straight to the muscles and starts the repair process.

Uses for Whey Protein:
Increases Strength
Increases lean body mass
Decrease fat tissue (when combined with cardiovascular exercise and/or resistance training)

There are many recommendations for the amount of whey protein that is necessary to build muscle and gain size:
Active adults (recreational athletes) = .8 - 1 gram per kilogram (1Lb = 2.2 Kg)
Endurance Athletes = 1.2 - 1.4 gram per kilogram
Strength Athletes = 1.6 - 1.7 gram per kilogram
Weight gain/ Weight Loss = 1.6 - 2.0 gram per kilogram
Team Sport Athletes = 1.2 - 1.6 gram per Kilogram