Whey protein is by far the most widely consumed supplement within the fitness industry , if not the most popular type of all supplement out there. But even though it is so common and found pretty much around the world.
whey protein is one of the few supplements that’s heaving backed by Research in term of its safety,muscle building properties and several other benefits.
What is whey protein?
whey as originally derived from milk, which is comprised of two types of protein, casein making around 80% of all milk proteins and whey making up only 20%.During the manufacturing of cheese whey can be found in liquid that is left over when you separate over the solid parts. But before you get your common whey protein powder the liquid has to undergo some more processing and afterwards what you are left with is the white powder that you can buy in a supplement store.
Whey protein is high in all essential amino acids ,and a particularly good source of the three branch chain amino acids also called BCAA . Lucien,Isoleucine and Valine which are especially important in muscle
Protein is essential in any nutrition regimen, regardless of age and activity.Whey protein is also ideal for weight loss program.
Types of Protein.
whey as originally derived from milk which is comprised of two types of protein, casein making around 80% of all milk proteins and whey making up only 20%.
How should you take whey protein powder?
your daily intake of whey protein and protein supplement in general will depend on how much total protein you require to take on daily basis.Protein Intake for the average adult is anywhere from 0.4 to 0.5 grams per pound of body weight. someone looking to build muscle at the optimal rate should consume about double that is around 0.8 to 1 gram per pound of body weight as work as a ground rule of thumb but keep in your mind that the majority of your diet should always be based around whole foods, which applies not only to protein but also all the macro nutrients. So try to build your diet around quality protein sources and use protein powder only as a supplement and not as a substitute. Depending on your lifestyle required protein intake and willingness to cook I suggest you get around a third to maximum a half of your protein from protein shakes. In regard to whey protein timing it make sense to take regular does of 25 to 30 gram either an hour or 30 minutes before your workout or right after your workout. This does not means you have to shut down your shake as soon as you get done with your last set.
Types of Whey Protein
- Isolates and
Concentrate : A Whey concentrate is your most basic type of protein powder and contains around 70 to 80 percent of protein. Even though Whey naturally low in lactose and fat,but still not recommended for people who are lactose intolerant. If u don’t have problem with lactose digestion and want the cheapest whey available go with it concentrate.
Isolates : whey isolates, are whey concentrates which happened further process to remove basically all fat and lactose.This is why your protein concentration reaches around 90 to 95 percent,
the higher degree of processing also increases its price and isolates can sometimes be double the price for whey concentrate .
Hydrolyzed : Whey hydrolyzed , this whey has been hydrolyzed or pre-digested meaning the protein has already been partially broken down, this will reduce digestion time compared to concentrates and isolates, but since whey already have fast digesting protein the advantages minor hydrolyzed whey also tends to taste bitter and is a lot more expensive so I don’t recommend it for beginners unless you have a special reason for it.
What are the benefits of whey protein?
1st Digestibility, whey is absorbed faster than other forms of protein which means it’s available faster for protein synthesis and muscle growth. This makes it especially useful, before and after your workout. But less before long or fast where you should favor a more slow digesting protein like casing.
2nd It also have a very good amino acid profile, like I said before whey is high in all of the nine essential amino acids ,which we need to drive from food and cannot produce in the body. With 3grams of lupine per 25 grams scoop of whey.
most of the protein sources have less Lucien.
3rd And lastly Price and Availability.
whey protein is the most common form of protein powder since every major supplement brand has one whey protein product on the market, there’s a lot more competition which brings down the prices and also means you will find a good whey protein powder and basically any supplement store around the glob.
Due to the cheap price and availability are also the reasons that why I recommend it for most of the beginners.
What are whey protein’s side effects and drawbacks?
whey protein is generally very safe. There is no study showing that protein supplementation or higher protein intake in general can lead to kidney damage or bone loss, if you are a healthy adult. People with existing kidney problems should talk to their doctors first but anyone else shouldn’t worry about whey protein side effects.