Best vitamins for muscle growth and recovery

Whey Protein

Milk contains two primary types of protein: whey and casein. Whey is soluble and makes up 20% of milk protein, while casein makes up the remaining 80%.

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There’s a reason whey is not only the bestselling protein powder on the market today, but the best-selling supplement, period: It builds lean muscle. No other protein digests as quickly as whey, with its amino acids delivered to the bloodstream within 60–90 minutes.

This allows it to rapidly turn on muscle-protein synthesis for instigating muscle growth, which is especially important around workouts, when the muscles are primed for it.

Another benefit of whey is that it’s the richest source of branched-chain amino acids (BCAAs) of all the nutritional proteins.

The three aminos that make up BCAAs are the most critical for muscle growth and also provide the muscles with a fuel source (more on BCAAs shortly). Additionally, whey protein supplies special peptides that relax the blood vessels to cause vasodilation, which gets more blood flowing to the muscles and helps to deliver whey’s amino acids to the muscles more quic

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