Overview | Whey Protein | What Does Whey Protein Do? | Price And Availability | Types Of Whey Protein | How Should You Take It | Benefits Of Whey Protein | Side Effects? | Who Should Take It? | Originality |
In this article, we will discuss the whey protein supplement. Is it useful for you? Should you use it? Are supplements necessary for day to day life? There are tons of questions in mind running now. But don’t worry after reading this article you can make the correct decision for yourself. I will talk about whey protein supplements that you can use in your day to day life. No fancy or hyped products/supplements.
It is very important that you use supplements as supplements. Don’t completely rely on it as it is your main source of diet. They are only for your help. You get busy in your day to life, just to make your day to day life a little easier you take supplements. Let’s take a look at our supplement.
Whey protein is probably the most common and popular supplements out there. I am sure that 90% of readers are aware of the whey protein supplement. But they are confused about what is the role of whey protein? Who should take it? Which one should I take and others? You will get all answers here.
Whey is originally derived from milk, which is comprised of two types of protein. Casein making up around 80% of milk protein and whey making up 20% of protein.
During the manufacturing of the cheese, whey can be found in the liquid that is left over when you separate the solid parts. But before you get your common whey protein power the liquid has to undergo some processing. After all the process the only part left is white power. This is the powder you buy.
Like all proteins, whey is comprised of all amino acids. As animal protein is high in all essential amino acids whey protein has all the essential amino acids.
Whey protein is a good source of BCAAs (3- chained amino acids). We will talk about BCAAs in another article.
What Does Whey Protein Do?
Your body requires more protein when you are building muscles. Where the general recommended protein intake for the average adult is 1 gram of protein per kg of body weight. Or 0.4 grams of protein per pound of body weight.
When you are building muscle or losing weight your body needs more protein. For muscle building/ weight loss you need to consume 1.2-1.8 grams of protein per kg of body weight. Or 0.8-1 gram per pound of body weight.
Consuming this amount of protein from whole food is difficult. You don’t have enough time to prepare a high protein meal every time. That is why most athletes and bodybuilders use protein powder in their balanced diet. So, if you are crunch for the time a good protein powder can make your life easier.
Whey protein definitely qualifies for the good protein powder because of several factors.
Digestibility/When To Take
- Absorbed faster than other forms of proteins
- Especially useful for before and your workout
- Less useful before longer fats because of faster absorption
- Before longer fast, you should take slow digestive protein like casein protein.
Amino Acid Profile
- Have all the essential amino acids
- 3 grams of leucine (important amino acid for muscle recovery/growth) per 25-30 grams of a scoop
- Have all non-essential amino acids
- All other protein sources have fewer amino acids compared to whey protein
- Our body does not produce all essential amino acids. That is the reason we need to take it from our diet
Price And Availability
Whey protein is the most common form of protein powder and it is easily available in the market. There is too much competition in the market for whey protein. That is the reason they are cheaper than ever. There is some protein powder that is very expensive because of the band and quality of the protein.
You will find a good whey protein powder in any supplement store/online around the world. Cheap and price availability – recommended for most of the beginners. Intermediate and advance levels do take whey protein powder. There’s not much you do wrong here.
Types Of Whey Protein
There are three types of whey protein.
|Most basic type||No fat and lactose||Pre-digested when making|
|70-80 percent of protein||Higher percentage of protein – 90-95 percent||Lower digestion time|
|Cheapest of all three||More than the price of whey concentrate. Sometimes double the price of whey concentrate||Most expensive of all three proteins|
|Not recommended for lactose intolerant||Best if you are lactose intolerant||Tastes bitter|
|Processed less||Recommended for beginner if they are lactose intolerant||Not recommend for beginner unless you have special reason|
|Recommended for beginner|
How Should You Take It?
Your daily dose of whey protein and protein supplements, in general, will depend upon how much protein you need to consume every day.
Like I mentioned earlier you need to consume 1.2-1.8 grams of protein per kg of body weight. Or 0.8-1 gram per pound of body weight. This works as a good rule of thumb.
Keep in mind that the majority of your protein should always come from whole foods. This applies to all macro-nutrients.
Depending on your lifestyle requirement of protein intake and willingness to cook the suggestion is to get – Get around a third to half (maximum!) of your protein from a protein shake.
It makes sense to take a regular dose of 25-30 grams (1 scoop), either 1 – 1:30 hours before a workout or right after your workout.
This doesn’t mean you should chug down your shake as soon as you have done your last set. It should be taken within 2 hours of your workout for maximum benefit.
The “anabolic window/protein window” is a myth.
Benefits Of Whey Protein
- Reduces fat
- Aids in weight loss
- Helps to builds bigger muscles
- Enhance stamina
- Wound healing
- Fast muscle recovery
- Get all essential amino acids
- Anti-oxidants aging
- Maintain better liver
- Improved immune system – because of Glutamine – Semi essential amino acids
- Builds, repairs and preserve muscle tissue
- Anti-cancer properties – Anticancer Research
- Lowers overall cholesterol and LDL cholesterol (bad cholesterol)
- Whey protein can enhance the immune response in children with asthma – International Journal of Food Science and Nutrition
- Maintains blood pressure
- Whey Protein May Help Treat Type 2 Diabetes –
- Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.
- Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within normal limits.
- Whey protein has been found to be efficient at managing blood sugar, increasing both the levels of insulin and the sensitivity to its effects.
When compared with other sources of protein, such as egg white, chicken breast or fish, whey protein appears to have the higher hand.
- These properties of whey protein may even be comparable to those of diabetic drugs, such as a sulfonylurea.
- As a result, whey protein can be effectively used as an additional treatment for type 2 diabetes.
- Taking a whey protein supplement with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetics.
Whey protein is generally very safe. There are no studies that show protein supplements make your kidney damage or bone loss if you are a healthy adult.
People with existing kidney problems should talk to their doctors first before starting. But anyone else shouldn’t worry about whey protein side effects.
Who Should Take It?
- People who want to build muscle
- To complete your daily protein needs
- People who want to lose weight
- It is best for people who are trying to weight. When you try to lose some weights you go in calorie deficit – meaning you eat less. And when you you eat less calories it is very difficult for people to meet their daily protein requirements.
- Before taking any supplements consult your doctor/coach/expert.
- Packaging – Font, seal, colors saturation
- Lid should be covered in plastic.
- Check the color of the powder
- Scan QR code if available for that product
- Taste – If you are known to taste you will know the difference
- For those who don’t know – It should not taste like a pure sugar
- Check spelling errors
- Mixability – It should mix easily
I hope you found all the information that you needed. If yes then comment down below, and if no then also comment down below so I can add information. If you have any doubt you can ask in the comment section below. Or you can contact me by going on Contact Us page. Do you use any protein powder? If not then want to use after reading this article? If yes, then don’t worry I will best whey protein for you which I also use.
1. Chocolate Creme – https://amzn.to/3jwMHVM
2. Chocolate – https://amzn.to/3fWQLfT
For Outside India
1. Dutch Chocolate – https://amzn.to/32lBalZ
2. Strawberry – https://amzn.to/2D1e5K
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