Supplements for BJJ: Whey Protein
After training your body needs to recover, and to do so your body needs a lot of protein. Protein supplements such as shakes and bars can make it easy for you to get the necessary amount of protein into your system.
In this article we will tell you all about one of the most used supplements in sports: Whey Protein.
What is Whey protein and what does it do?
Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.
There are 3 primary types of protein, their main difference is the way they are processed:
1. Whey protein concentrate: Contains about 70–80% protein; contains some lactose and fat and has the best flavour.
2. Whey protein isolate: Contains 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
3. Whey protein hydrolysate: This type has been pre-digested so that it gets absorbed faster.
The most popular type you will find in whey protein supplements is whey protein concentrate. It’s the cheapest and retains most of the beneficial nutrients found naturally in whey.
How can you use Whey protein for BJJ?
Being tired and shaky can be a sign that your body isn’t getting the protein it needs. If this is the case, whey protein can be an easy solution.
It’s hard to measure exactly what you need, so just start by adding some extra protein to your diet and see how your body reacts. If you’re still feeling tired, shaky or weak, up the proteins by drinking an extra protein shake or eating an extra protein bar, or try to consume more proteins within your diet.
How much protein do you need?
Most people would usually need about 1 gram of protein per kilo of bodyweight, but when you train a lot you need to up this amount to recover properly from training.
I personally go for about 2 grams of protein per kilo of my bodyweight. I usually try to eat a lot of protein in my regular diet, but I also make use of protein bars and shakes on the days my diet is lacking the amount of protein I need.
Whey protein supplements can really help by getting the amount of protein you need up to level, but if your diet is already full of all the protein you need, your body probably won’t need any extra and it probably won’t benefit you that much.