Whey Protein
Whey Protein is undoubtedly the king of all kinds of proteins supplements. Not because it contains more protein compared to other supplements. There are several other reasons. Not just it helps in producing muscles, it contains several other essential nutrients too which helps to remain healthy.What is whey protein?
Whey is the liquid part of milk that gets leftover during the cheese-making process; protein is then separated from the whey and isolated in powder form. Another by-product of milk that consumes 80% of the space in milk is casein. Casein consumes more of the fat portion of milk while whey is a more refined form of protein consisting of minimal carbohydrates and fats. Whey Protein is instantly absorbing. This is because it consists of various amino acids that are quickly absorbed by the body. This helps in a quick recovery. These amino acids help muscles from breaking down post-workout and in building strength. This chain of amino acids is used much more widely by the body than other kinds of protein.Why use whey protein?
- Helps in quick recovery post-workout, building muscles and building strength: Whey Protein helps athletes and bodybuilders to complete daily protein intake which in turn helps to grow their muscle mass and recover from the strenuous exercise with an increase in strength.
- Helps in weight loss: A protein-based diet is always helpful for losing weight. Adding whey to the diet will reduce craving and shift the high carb calorie load to a lean protein source. This removes unnecessary hunger and the person tends to consume fewer calories than usual.
- Helps in completing daily protein intake: Whey Protein can also be used for completing daily intake of protein for maintaining a balanced diet.
- Other essential benefits: There are several other nutrients, peptides, and antioxidants in whey protein which help in maintaining low blood pressure and good immunity.
How to use Whey Protein?
In order to determine the necessary or correct dose of whey protein per day and meal, attention must also be paid to the general amount of protein. Since between 0.8 and 2 grams of protein per body weight is ideal, the amount of powder should be adjusted to this. On average, the total amount of protein per day, depending on gender and weight, is around 100 grams, which means that it is difficult to meet the necessary protein requirement through a standard diet without adding the powder. Since the body also excretes unneeded protein, the powder prevents overdosing. The intake period should, however, be according to the needs and physical activities. In the case of major sporting activities such as special training or competitions, the alternative protein source can be consumed throughout the day in the form of your own diet. Protein shakes are part of the daily diet, especially for athletes in the main season. It is ideal to consume the powder in the morning after getting up or immediately after strength training, as the body needs sufficient protein at this time.Is it safe to consume whey protein? What are the side Effects of Whey Protein?
Whey protein is considered safe for consumption. However, it can harm the digestive system if taken too many times in a day. Taking the excess level of proteins is a waste. The body excretes the excess amount. Allergies, skin problems and liver and kidney damage are particularly common with excessive protein consumption. Allergies and skin problems such as an increased occurrence of acne and pimples can either go away on their own after a while or go away if the dosage of the powder is adjusted. If the skin problems persist, note whether these are due to the protein powder. In this case, you should refrain from consuming the powder. Liver and kidney damage, on the other hand, unlike skin problems, only occurs after a long overdose of the powder. Since these are serious health conditions, you should always consult your doctor if you have any problems. In order to avoid kidney and liver damage due to high protein powder doses, a sufficient amount of water should be consumed at the same time.How to check which protein is best?
To know the best protein powder for you, below given are few pointers/tips to look for -- Intolerances and sensitivities - If you are intolerant or sensitive to any particular food, you should avoid protein powders containing those particular ingredients.
- Quality - The better the quality, the better its results will be. High quality supplements contain best ingredients and have minimal amounts of added sugars and artificial additives.
- Be mindful of your goal – You should purchase a protein powder which matches your needs/goals. If you want to build muscles, Whey protein and whey isolates are your best options. Choose shakes with no added sugars or sweeteners made from starch (dextrins/maltodextrins), if you want to lose weight. If you are vegetarian/ vegan go for plant based protein instead of animal based. If you are patient of irritable bowel syndrome or lactose intolerance, you should choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. And if budget is your main concern, instead of ready-to-drink protein shakes (which are more expensive because they’re convenient), buy tubs of protein powder, so as to save money
- Taste – Taste/flavor is an important factor to consider before buying any protein powder. You have to drink it daily so you won’t want to behave like a kid who hates milk and throws tantrums when asked to drink it.
- Choose a protein powder which has protein listed as the first ingredient and has NSF seal
- Go for ideally unsweetened with as few ingredients as possible.
