What is Whey Protein?
Bodybuilders swear by Whey Protein though it is only 20% of milk which makes all the difference. Whey protein contains all the essential amino acids which is the biggest benefit because it is something our body, unfortunately, does not produce.
How is Whey Produced?
When milk is curdled, it separates into two distinct physical substances wherein the liquid is termed Whey and the solid is Casein, the insoluble variety of protein. This liquid has traces of carbs, fats, minerals and some lactose and has a mild sweet taste. Broadly speaking this is the Whey Protein Concentrate.
Choose Your Type of Whey Protein
The next benefit of whey protein is, one can choose from three different varieties. The first one we discussed above and the next two are:
- Whey Protein Isolate, and
- Whey Protein Hydrolysate
Milk intolerant people can lay their hands on WPI (Whey Protein Isolate), which is arrived at by micro filtration process. Except protein everything else is filtered out and it is the blandest tasting protein. This variety has the maximum amount of protein by weight.
Whey protein is also available in a pre-digested form known as WPH (Whey Protein Hydrolysate). This appears when Whey Protein Isolate is subjected to Hydrolysis.
Both are the chosen post-workout nutrition supplements as pure protein is digested quickly, and considered another benefit. WPH is oft chosen by those who have deep pockets.
Why Whey Protein’s Presence is so important?
Essential amino acids which are part of Whey Protein—as described above—form the building blocks of muscles (another benefit) and also help & benefit other bodily functions like cardiovascular, immune system, brain and metabolism. You can very well see the list of benefits goes on almost endlessly.
Leucine—forms another benefit—is part of essential amino acid which whey protein provides is the key which builds muscles and hence much sought after by bodybuilders who also look forward to improve body structure and appearance.
Usage & Dosage of Whey Protein
Whey is fully mixable in water and that is the next benefit. Using this quality, you can create delicious smoothies and drinks and also finds it used in many recipes including biscuits & bread. Whey protein lends a credible hand in making items of daily consumption nutritious.
Whey Protein Hydrolysate is often used in Infant Milk Formulas because the protein is pre-digested and has very few chances of finding damaging allergens. This is chosen compared to Cow’s milk if there is no allergen killing procedure involved.
Milk intolerant people are often prescribed the Whey Protein Isolate as it is almost lactose free.
As a rule of thumb, if your food has some protein content, whey protein can be started from 0.5 grams per kilogram of body weight. As your body assimilates this amount without difficulty you can gradually increase it four times provided you also lift weights and do resistance trainings. This is another benefit that you can vary the dosage according to the needs and bodyweight.
Much Talked About Benefits of Whey Protein
Whey protein can work as meal replacement and this is a huge benefit for:
- diabetics, as protein does not raise blood glucose levels
- saving breakfast time, if you are getting late for work
- as a mid time snack helpful for maintaining weight & weight loss
- use as breakfast instead of carbohydrates and keep weight gain under check
Bodybuilders speak volumes about of it because of the benefit of using it as pre and intra- and post-workout drinks which are very essential feeding starved muscles.
Also Read: 9 Powerful Benefits of Using Whey Protein
Beneficial for Vegetarians & Athletes
Many vegetarians shun meat and eggs and hence lack protein benefits and Whey Protein comes to their rescue. Similarly athletes (not necessarily who train physically) also gain from the nutrient profile of whey protein.
The prime benefit is that whey protein is the most bio-available protein source, a measure of how easily the protein can be utilized by our bodies.
Beneficial in Old Age
Whey protein benefits senior citizens as it prevents age-related muscular wastage because as we age, we lose our muscle mass. It also increases immune system functionality and boosts insulin sensitivity. It also prevents dental decay.
Now it can be said that Whey Protein is highly beneficial to us.
Side Effects of Whey Protein
Everything has some side effect and whey protein is no different. However, mostly it occurs if there is an overdose. Then at the most you may experience bloating, loose motions and nausea. If you had whey protein concentrates and experience any of the above shows you are lactose intolerant and should switch to whey protein isolate or hydrolysate.
This post first appeared on BodyBuilding Supplements Blog, Proteins News & Upd, please read the originial post: here