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Protein is an essential nutrient that our bodies rely on to build, repair, and maintain tissues, especially muscles. When we engage in weightlifting or resistance training, the demand for protein increases significantly, as our muscles experience micro-tears that need protein to heal and grow stronger. This process is key to building muscle mass and improving overall strength.
For active individuals, meeting this protein demand can be challenging. Ideally, one should consume 6 to 8 palm-sized portions of protein-rich foods daily, equating to roughly 30 grams of protein per meal. However, maintaining this intake consistently can be difficult, especially for those with busy lifestyles or dietary restrictions. If you’re struggling to meet these protein goals and are focused on building muscle, incorporating a protein supplement could be highly beneficial.
One of the best supplements to consider is whey protein powder. It’s a complete protein, meaning it contains all the essential amino acids that our bodies require but cannot produce on their own. Not only does this supplement effectively support muscle growth and recovery, but it also offers several other health benefits that make it a top choice among athletes and fitness enthusiasts.
What Is Whey Protein?
Whey protein is derived from cow’s milk, which contains two main proteins: casein and whey. Casein makes up about 80% of the protein content in milk, while whey accounts for the remaining 20%. If you’ve ever opened a container of yoghurt and noticed the liquid on top, that’s whey. In the past, this liquid byproduct from the cheese-making process was often discarded, but its nutritional value was eventually recognised, leading to its use in supplements.
In its pure form, whey doesn’t have much of a taste, but flavoured options are widely available when shopping for protein powder online. You’ll also find it in various other forms, such as ready-made shakes, drinks, and bars. However, for maximum protein content and flexibility, whey protein powder is the preferred option, as it allows you to easily adjust the amount and mix it into different meals or drinks.
Types to Choose From
Whey protein comes in three primary forms: isolate, concentrate, and hydrolysate. Each type undergoes different levels of processing, resulting in variations in nutritional content and how the body absorbs them.
Whey Isolate
Whey isolate is a form of the supplement that has been purified and processed to remove excess carbs and fat. The end product is a high protein concentration, usually over 95%, with a low lactose and fat content, about 5%. However, whey isolate contains very few macronutrients and micronutrients. The majority of such nutrients are lost during processing.
This type is great for people who want to exercise while closely monitoring their carbohydrate and fat intake, with the goal of growing lean and well-defined muscles.
Whey Concentrate
Whey concentrate is considered a safer option because it undergoes fewer procedures than other whey proteins. It contains proteins ranging from 58% to 89%, as well as macro and micronutrients required for fat loss.
Whey concentrate has a natural flavour and is the most calorie-dense supplement available. This makes it appropriate for beginners wishing to begin an exercise routine, people looking to increase muscle, and those looking to gain weight.
Whey Hydrolysate
Whey protein hydrolysate can be isolated or concentrated. The advantage of this type is that it digests more quickly in the stomach. This is due to the breakdown of amino bonds during processing. You get a quick protein intake after hydrolysis, which acts as a pre-digestion phase. This usually results in a significantly faster rate of muscle healing.
On the other hand, hydrolysate may not include all of the naturally occurring nutrients that concentrate does. Furthermore, hydrolysate has a bad flavour, especially given its expensive cost.
Benefits of Supplementing With Whey Protein
Promotes Muscle Growth
Whey protein is an excellent muscle-building nutrient. It provides the body with essential amino acids for muscle growth, tissue repair, and the formation of new muscle. It also helps slow down and prevent bodily degradation. When paired with weight-training exercises, whey protein consumption improves muscle mass growth, which is an important measure of general health.
Aids With Weight Loss
Whey protein can also aid in weight loss by helping to reduce body fat while preserving lean muscle mass. Its high protein content helps increase satiety, meaning you feel fuller for longer, which can prevent overeating or unhealthy snacking. In addition, because it is low in carbohydrates and fat, it can support a calorie-controlled diet aimed at weight loss.
Reduces Inflammation
Chronic inflammation is linked to various health conditions, such as heart disease, diabetes, and arthritis. One marker of inflammation in the body is the presence of C-reactive protein (CRP). High levels of CRP can indicate that the body is under stress from inflammation. Studies have found that high doses of whey protein can help reduce CRP levels, suggesting that it may have anti-inflammatory properties.
How Much of It Do You Need?
Determining how much whey protein you should consume daily depends on several factors, including your workout routine, fitness level, and overall goals. A general guideline is to aim for 1 to 3 grams of protein per kilogram of body weight each day. Many people find that 2 grams per kilogram is a good target for supporting muscle growth and recovery.
For those using whey protein as a supplement, one serving (around 25 grams) is usually sufficient for women, while men may benefit from two servings (50 grams) per day. However, this can vary based on your total daily protein intake and dietary needs.
When to Take It?
Whey protein can be consumed at any time of the day, however, it is particularly beneficial when:
- Nutrient timing is important, and you should have a protein source that absorbs quickly, such as before or after exercise.
- You’re on your way and need a quick, clean source of protein.
- You want to vary your protein sources to encourage adhesion, long-term viability and pleasure in your diet.
What Are the Side Effects?
Whey is typically considered a safe protein supplement. You can consume whey without hesitation in the suggested dosage. However, overconsumption can cause bloating, headaches, nausea, and thirst.
If you are lactose sensitive, consult with your doctor before using whey protein supplements. In this case, whey protein should be a better fit for you as it’s more refined and has less fat and lactose.