WHEY PROTEIN

There's so much more to whey protein than enhanced muscle gains and quick recovery. The health benefits of whey protein are huge and this supplement can benefit the human body in all the right ways. Let's find out how.

WHAT IS WHEY PROTEIN?

Whey protein is the powdered protein that is extracted and processed from whey, the liquid leftover that remains after milk has been curdled and strained. Whey protein contains a plethora of nutrients, from protein and carbs to amino acids and minerals.

Whey Protein Shake

WHAT DOES WHEY PROTEIN DO?

Used by athletes of all shapes and sizes, whey protein is one of the most popular supplements on the market today, and for a good reason. Along with a balanced diet and a well-designed workout plan, this nutritional miracle can help you take your fitness goals to the next level, whether that's burning fat or building lean muscle.

 

  • INCREASES MUSCLE SIZE

According to experts, whey protein is a complete protein. That said, this supplement is perfectly capable of providing all the essential amino acids, protein's precursors, that the human body needs to promote muscle growth and strength, especially when combined with resistance training.

 

  • ENHANCES MUSCLE RECOVERY

Exercise-induced muscle damage is a thing. When athletes and regular gym-goers pound the pavement or hit the weights, muscles, and the surrounding connective tissues experience some microscopic tears, considering the intense nature of the movements.

While that may sound bad, remember that your body is designed to react this way. So, at that point, amino acids rush to the torn muscles and help them recover by reconnecting the damaged tissues and causing muscles to grow. By providing an instant stream of amino acids, whey protein promotes muscle recovery and reduces post-exercise soreness.

 

  • BOOSTS IMMUNITY

Besides aiding in muscle growth, whey protein is also considered one heck of a way to increase your immunity. Containing various nutrients, this powdered supplement is said to protect the human body against various diseases, from inflammation and infections to cancer and hypertension.

 

  • PROMOTES FAT LOSS

However, whey protein is not recommended just for those who want to bulk up. This dairy byproduct can also help you shed a few pounds using two different pathways. The first one promotes body fat loss by increasing your satiety and forcing you to eat less. The second path utilises the amino acid, leucine, as a medium to enhance protein synthesis while also triggering fatty acid oxidation.

Fat Loss

WHEY CONCENTRATE VS ISOLATE: WHICH ONE IS BETTER?

There are many types of whey protein on the market today, but only two of them are really worth the try. Those are:

  • Whey Protein Concentrate (WPC)
  • Whey Protein Isolate (WPI)

This classification occurred based on the protein's degree of filtering and processing.

Given the minimal processing it goes through, whey protein concentrate is actually superior to its isolate counterpart. But, let's take a closer look at the secrets behind both whey protein types and figure out exactly why concentrate is worth the splurge.

WHEY PROTEIN CONCENTRATE

WPC is the least processed type of whey protein out there. So, it's no surprise that it's also the most affordable. Made using mild filtration processes such as ultra- and micro-filtration, WPC contains up to 80% of protein in one serving while the remaining percentage usually consists of carbs, fat and other nutrients. The best thing about these mild processes is that they keep whey's peptide fractions intact, adding to the supplement's overall quality and efficiency.

WHEY PROTEIN ISOLATE

Unlike WPC, WPI contains more than 80% of protein in a single serving. This type of whey protein is more processed in general as it goes through longer filtration sessions, some of which include ion-exchange chromatography and cross-flow microfiltration. These processes are as intricate as they sound and, thus, increase not just the protein concentration of the product (which is at 95%) but also its price tag.

WHEN SHOULD YOU TAKE WHEY PROTEIN?

Thanks to its simple molecular structure, whey protein takes less than an hour to be fully metabolised and absorbed into the bloodstream. That's why many refer to it as a fast-acting protein. Given this piece of information, scientists suggest the following.

  • AFTER A WORKOUT

According to research, the best time to consume whey protein is right after a workout. As you've broken down a significant amount of the muscle protein, your body is in desperate need of amino acids to refuel. So, a high-protein snack or drink is just what you need to jumpstart protein synthesis and restore muscle damage.

  • BEFORE A WORKOUT

Taking whey protein before you hit the gym may also promote your muscle recovery and growth, even though it's not always recommended. Since this type of protein is metabolised pretty fast, it reaches the target areas sooner than expected and triggers muscle protein synthesis even as you workout.

However, you need to consume it about 30 minutes before you start working out to see maximum results.

  • UPON WAKING

If you usually train until failure, then you need to take advantage of this hack. According to experts, the human skeletal muscle can still metabolise an awful lot of amino acids for up to 24 hours after a workout. So, a fast-acting whey protein breakfast can provide those muscles with more amino acids after a long night's fast.

HOW IS WHEY PROTEIN MADE?

Whey protein is a high-quality protein that is naturally present in cow's milk. Whey's journey starts when milk is coagulated with the addition of specific enzymes. At this point, the milk is transformed into curds, leaving a liquid residue behind. This remaining liquid contains lots of whey protein as well as fat and minerals.

Then, this liquid byproduct is thoroughly filtered, so that fat, lactose and other unnecessary nutrients or allergens are removed. At this point, manufacturers follow different processing methods to produce whey isolate or concentrate. Then, using a unique technique known as spray-drying, whey protein turns into the powder we know and love.

Milk

CAN WHEY PROTEIN BURN FAT?

Even though whey protein is primarily linked to muscle gains, studies show that this supplement is also a great way to torch body fat. In fact, all protein sources -including whey- increase the secretion of satiety hormones, keeping you full for longer.

Not only that, but an increased protein intake also results in the reduced secretion of ghrelin, a.k.a. the appetite hormone. Whey protein also has a high thermic effect that causes your body to burn more calories than usual.

CAN WHEY PROTEIN MAKE YOU FAT?

Much like every food out there, whey protein contains a certain amount of calories. As you probably know already, the human body is designed to burn a limited amount of calories per day. So, when consumed in excess, whey protein is likely to lead to a caloric surplus, causing you to gain weight. That said, you will not gain any weight if you consume the protein in moderation and as part of a balanced, muscle-friendly diet.

Weight

 

HOW MUCH WHEY PROTEIN SHOULD YOU TAKE?

The truth is that there is no fixed answer to this question as the daily recommended whey protein dosage depends on various factors, from your gender and age to how often you exercise and your individual training goals.

Not to mention that protein concentration may vary from brand to brand, fiddling with your daily protein intake in various ways. However, here are some loose guidelines to follow when calculating your ideal whey protein intake.

  • If you lead a sedentary lifestyle and want to rev up your metabolism, then 0.36 grams/lbs of bodyweight are just fine.
  • If you exercise regularly and want to reduce your body fat without losing any of your lean muscle mass, then the sweet spot is somewhere between 1.5-2.2 grams/lb of bodyweight.

Note: Never eat more protein than your body needs. To avoid that, take into account the amount of dietary protein you consume throughout the day.

SHOULD YOU TAKE WHEY PROTEIN WITH MILK OR WATER?

Considering their dry texture, protein powders -including whey- are usually consumed as part of a shake. While some stick to basics and prefer to mix whey with water, others shake things up (pun intended!) and replace H2O with milk. But, which one is best for whey protein?

 

  • WATER-BASED PROTEIN SHAKES

Thanks to its low density, water acts as an excellent dissolvent when it comes to whey protein. As a result, the powder dissolves very quickly, and the released amino acids are absorbed very easily into your bloodstream. With that in mind, water-based protein shakes are best consumed after a workout when your body is in immediate need of amino acids to repair the muscles. Plus, water is calorie-free which makes it ideal for those of you who want to lose weight.

 

  • MILK-BASED PROTEIN SHAKES

Mixing whey protein with milk also comes with a lot of benefits. For one, you increase the shake's protein content, even more, considering milk is a rich source of the macronutrient. No wonder they enhance muscle growth and recovery more than water-based protein shakes.

Milk also contains carbs which can provide your body with an instant boost of energy, making it an excellent pre-workout choice. Not to mention, they taste way better than their water-based counterparts thanks to the drink's rich texture. However, adding milk to the mix -especially full-fat- means that you also consume a significant amount of fats which you don't need if you want to reduce body fat.

The Verdict: Taking whey protein with milk or water is a matter of personal preference. In fact, choosing between the two depends on your fitness and training goals.

HOW LONG DOES IT TAKE TO SEE RESULTS?

According to a study, men who engaged in resistance training and supplemented their diet with whey protein started seeing results in a matter of six weeks. Of course, even though this scientific conclusion sounds promising, you need to remember that everyone's body reacts differently. So, don't get disappointed if it takes you a little longer than that to see a noticeable difference in your muscle mass or strength.

IS WHEY PROTEIN NEEDED TO BUILD MUSCLE?

Containing all nine essential amino acids, whey protein is one of the best sources of protein out there. And even though you can get your protein fix through certain foods, whey makes it easier to meet that daily quota thanks to its rich nutritional profile.

Whey protein concentrate, in particular, is very easy to dissolve and can be absorbed into the bloodstream within an hour of consumption. That's especially helpful when your torn muscles need amino acids as soon as possible to rebuild themselves after a tough workout.

The bottom line? Even though you can take enough protein through certain foods, whey protein is a much more immediate way to supply your exercise-torn muscles with the necessary amino acids and make the most out of the notorious post-workout anabolic window.

WHAT ARE THE SIDE EFFECTS OF WHEY PROTEIN?

Although whey protein sounds like a surefire way to conquer all your muscle-building goals, you need to take it with a touch of moderation. Consuming more of the nutrient than your body can handle may lead to various side effects as all the unused protein converts into stored fat. But let's take a closer look at the most common adverse effects of whey protein overconsumption.

 

  • WEIGHT GAIN

In some cases, whey protein may contain added sugars, a.k.a. carbs. That translates into hundreds of calories that you certainly don't need, especially if you want to lose body fat. The calorie count may increase further if you prefer milk-based protein shakes which add more carbs and fat into the mix. Given these, consuming too much of the supplement is likely to lead to weight gain. Your Action Plan: Take only as much whey protein as the daily dosage recommends. Also, if you are going to use the supplement as a meal replacement, make sure you avoid eating anything else.

 

  • DIGESTIVE DISORDERS

Since whey protein derives from cow's milk, it may contain lactose, a nutrient which many people are allergic or sensitive to. So, as soon as it enters the digestive tract, whey's lactose may cause discomfort in the form of flatulence, stomach pain and the like.

Note: Such complications are rare and only arise when you take things too far in terms of consumption.

WHAT ARE THE BENEFITS OF WHEY PROTEIN?

There's so much more to whey protein than enhanced muscle gains and a speedy post-exercise recovery. The health benefits of whey protein are huge. Research and common practice alike prove that this supplement can benefit the human body in all the right ways. Let's find out how.

 

  • INCREASING MUSCLE GROWTH

Thanks to its high protein content, whey can significantly increase your lean muscle mass, especially when combined with resistance training.

 

  • PROMOTING WEIGHT LOSS

High-protein diets are known for increasing your satiety and metabolism. Combine these, with whey protein's thermogenic (a.k.a. calorie-burning) effect, and you've got yourself a recipe for sustainable weight loss.

 

  • SPEEDING MUSCLE RECOVERY

By providing the exercise-torn muscles with an instant stream of amino acids, whey protein helps speed up recovery.

 

  • LOWERING BLOOD PRESSURE

Whey protein is also rich in lactokinins, a potent form of angiotensin-converting-enzyme inhibitors (ACE-inhibitors). These peptides are linked to lower blood pressure, preventing the development of age-related and exercise-induced hypertension.

 

  • PREVENTING DIABETES

Whey protein is also great at regulating blood sugar and, thus, preventing diabetes. Some even mention that whey protein triggers post-meal sugar spiked the least compared to foods such as eggs, tuna, and soy.

 

  • REDUCING INFLAMMATION

Chronic inflammation is often considered a major health concern as it poses a high risk for several diseases, from infections to cancer. According to research, consuming whey protein can significantly reduce the concentration of C-reactive protein, which is a key marker of inflammation in the human body.

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Grass Fed Whey is a sugar free Whey Protein which comes from certified grass fed, hormone free cattle and contains zero artificial sweeteners.


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