If you’ve recently become conscious of your diet and started looking around on the internet for information, you must have come across the word “whey protein” a lot. Everyone must be referring to it as a magical powder and singing odes to its numerous benefits. You’re probably convinced that you should start using it too. But before you make a long term commitment, here are some things you must absolutely know.
What Exactly is Whey Protein?
Whey is actually a component of milk. When making cheese, it gets separated from the milk in watery form. It then goes through a number of processes and the final product is whey protein as we know it. On a commercial level, it is available in powder form, which is often flavored to enhance the taste.
The reason why everyone recommends whey protein is that it’s rich in all the 9 essential amino acids our body requires in great quantity. As you know most of our body is made up of proteins and we need it to perform various anabolic and catabolic tasks. From growing up to healing wounds, protein is the one who does it. When you ingest when protein, you’re basically providing a supplement to your body.
Different Kinds of Whey Protein? Which should you use?
Taking it as a supplement is easy enough, but when the product has been commercialized in various forms, deciding which one to choose or which one is better gets tough. Here are some tips to make it easy for you.
Whey Protein Isolate
Isolate whey protein is whey in its purest form. It doesn’t have components such as carbohydrates and fats found in other types of when protein supplements. It has the highest amount of amino acids as well. If you are protein deficient, you should use whey protein isolate. But be warned, it doesn’t taste as good as other types of whey proteins because it has very little ingredients apart from whey protein, meaning no flavors, etc.
Whey Protein Concentrate
It concentrates is about fifty percent whey and fifty percent other components. It is rich in carbohydrates and fats as well as the essential amino acids. People who do not have protein deficiency are more likely to use it because it is overall healthier. It not only supplements proteins in your body but also many other necessary nutrients. Whey protein concentration is the most popular type among consumers as it leads to more benefit. Plus, it is available in many yummy flavors.
Whey Protein Hydrolysate
Another type of whey protein is hydrolysate. What distinguishes it most clearly from other types of when protein is that it is pretty-digested and gets absorbed into the bloodstream instantly. So, if you need proteins immediately, go for whey protein hydrolysate. Where other nutrients are concerned, it does have a good amount of them but not as much as concentrate whey protein.
What type of whey protein you should intake majorly depends on the purpose you’re taking it for. Whether you’re a bodybuilder and need muscle mass or are you trying to lose weight? Or perhaps you just want to add something healthy in your diet?
For Weight Loss
If you’re trying to lose weight, Whey protein isolate is best for you. Since it does have added carbohydrates and fats, you won’t gain weight while burning off your existing fats. It also keeps you feeling full for a long time, making you eat less and helping you lose body weight.
For Muscle Build-up
In comparison, if you want to build more muscles, whey protein concentrate is ideal for you. It is rich in carbohydrates and fats, in addition to amino acids. All of which will help your body strengthen your muscles and repair the tears caused by hard exercises.
How much Whey Protein to take in a day?
Since men and women have entirely different body types, the amount of whey protein they should take daily varies. Also, whether you work out or not also affects your whey protein intake. When protein comes with a serving cup of about 30g. According to general guidelines, 1-2 scoop per day is enough for men and women both. However, if your intent is to build up muscles, you’ll need to increase the dosage to 90g – 143g. For anyone trying to lose weight, one scoop daily should suffice.
Benefits of Whey Protein
The advantages of when protein are numerous. It not only strengthens your muscles but also improves other metabolic processes in the body. Moreover, it helps regulates the hormone levels that keep getting disrupting due to sudden body changes when you’re trying to lose or gain weight. Let’s take a look at its most mentionable benefits.
It reduces cravings
WhMey protein is famous for helping people lose weight. But how does that work? It’s simple. As we saw earlier, it actually contains a lot of nutrients required by our body. When the demand for these nutrients fulfills, the body doesn’t get hungry. It keeps you feeling full for a long time and reduces cravings. Studies show that people who regularly took whey protein supplements had fewer midnight cravings. When you stay away from junk food and exercise regularly, you lose weight.
Strength muscles and bones
Whey protein is fundamentally amino acids, the building blocks of our body. Every component of our body is made up of various kinds of amino acids. We require it in large quantities, that’s why doctors suggest eating eggs, meat, and dairy. Ingesting whey proteins every day ensures that your body is in good condition. It strengthens your muscles and reinforces your bones. It also prevents osteoporosis, according to some studies.
Builds up the immune system
When your body has enough fuel to keep it going, you don’t have to worry about small bumps in the road. Regular intake of when proteins not only ensures that your bones and muscles are in perfect condition, but you’re also less likely to contract any disease. It Improves your immune system by producing more antibodies to fight germs.
Side effects of Whey Protein
But with advantages come side effects, surely whey protein isn’t without them? Actually, it is. There are no serious side effects connected with when proteins. However, if you’re lactose intolerant or have allergies, then you must consult your doctor before using when protein. Moreover, you will experience discomfort if you overdose on whey proteins.
Might cause digestive problems
The most common thing people complain about after taking whey protein supplement is digestive problems. This includes stomachache, nausea, vomiting, and diarrhea, etc. You’re likely to experience it if you take too much in one day.
Might lead to weight gain
Another thing that is considered as a side effect to using whey protein is weight gain. This happens especially when you use concentrate this too much. Because it contains a lot of carbohydrates and fats, you can end up gaining weight if you don’t limit your diet or exercise.
Things to keep in mind before starting daily Supplementation of Whey Protein
This type is not magical. You won’t automatically achieve your ideal body by drinking some tasty protein shake. You need to reinforce it with other things. Here are some guidelines for using it that’ll help you get started.
Keep in mind your body measurements
There is no universal dosage of whey proteins for everyone. It depends on the body of everyone. Make sure to keep your measurements in mind when planning your dose. Calculate your BMI and see if you’re underweight or overweight, determined your daily when intake according to that.
It doesn’t replace exercise and training
Like I said, not much will happen if you don’t accompany your whey intake with exercise. Make sure to exercise regularly, even if you’re trying to gain weight. If you’re a bodybuilder, training and weightlifting go without saying.
Shop around for the perfect blend
There are a lot of brands in the market that provide different types of protein blends. Not everything is the same. Before purchasing, make sure to read the ingredients list to see if it is free of sugar and preservatives. Read the percentage of carbohydrates and fats in it.
There is no doubt that when protein helps. It is extremely healthy, not only for gaining or losing weight but for the overall condition of the body. Just make sure you exercise properly and don’t take more than required.
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