The health benefits of whey protein.
Whey protein powder is one of the most popular dietary supplements used by bodybuilders, exercise enthusiasts, and health food enthusiasts. So why is this product so popular and how to find the best whey protein that suits your needs? There are a few tips that can help in your search.Health benefits
Supplements are widely used by people who are trying to increase their protein intake to build muscle, maintain their structure, improve body composition, or lose weight. Although there are different types of protein powder supplements including soy protein, whey protein is often preferred more, and we'll explain why later.
Whey protein (as well as other sources of protein in milk and meat) contains all essential amino acids. In addition, whey protein is rapidly absorbed by the muscles and is known to stimulate muscle growth, repair, and maintenance.
There are quite a few studies that support the use of whey protein supplements in a diet for weight loss or in a nutrition program designed to build muscle mass.
So what's the bottom line? While nutrition experts agree that using whey protein supplements can have certain benefits, but also the most respected organizations that study exercise and diet still recommend that you get your protein (and all your nutrients) from whole food sources.
Possible side effects
Most people are unlikely to experience serious side effects when consuming whey protein powder. However, since the supplement is derived from dairy products, undesirable reactions may occur if you are lactose intolerant.
The most common side effect that most people may experience if they take such supplements is the crowding out of other healthy (or unhealthy) foods. In other words, when you consume protein in the form of supplements, you are less likely to benefit from the nutrients and trace elements found in whole food proteins, such as vitamin D in milk or fiber in legumes.
You may even find that increasing your overall protein intake can lead to a decrease in your intake of other macronutrients-carbohydrates and fats. While this may benefit your diet, it may also affect it in a less healthy way. In fact, one study found that adding whey protein reduces fruit consumption in older adults.
Dosage and preparation
The right amount of protein in the diet is important for overall health. There are different methods for determining the need for protein.
Adults are recommended to consume 10 to 35 percent of their calories from protein. Of course, this is a wide range. It may be helpful to adjust your protein intake based on your weight and activity level.
Most of us need between 0.8 and 1 gram of protein per kg of body weight every day. But if you train a lot or are an athlete, you may need more. Athletes may need between 2.4 and 3.4 grams of protein per kg of body weight per day. Typically, endurance athletes (such as runners and cyclists) have lower protein requirements in this range, while strength athletes (such as bodybuilders) require more in this range.
What to look for
When you buy a whey protein product, you will probably see several different terms on the packaging. It's helpful to know what they mean so that you can make an intelligent decision about which supplement to buy.
Whey protein powder contains between 11 and 15 percent protein. This type of protein can be added during production to some protein products (such as yogurt or protein bars).
The concentrate contains 25 to 89 percent protein, and the whey isolate contains at least 90 percent protein and is generally lactose-free.
If you are buying a protein supplement to add to smoothies or home recipes, check the ingredients list on the package to find out what whey protein is contained in your chosen product.
General questions
What is serum and where does it come from?
Whey is the liquid part of milk that remains after the milk has curdled and separated. The other part of the milk is called casein, and it is this part of the milk that gives the liquid its white color. Most of the milk protein is casein.
Do I need to use whey protein powder for muscle building?
No. In fact, many organizations that study physical activity recommend getting protein from whole food sources. You can drink milk to get whey protein. Cow's milk is usually 3.3% protein. Most of this protein is casein (2.7 percent) and a small amount is whey (0.6 percent). So you'll need to drink a few glasses of milk to get the same amount of whey protein in a regular scoop of whey powder, but you'll also benefit from calcium and vitamin D if you drink milk instead of whey.
Will eating whey protein powder help build muscle?
No, not necessarily. Strength training builds muscle. If you do strength training, you will notice a muscle gain. Consuming enough protein (in the form of whole foods or supplements) simply provides your muscles with the nutrients they need to repair their tissues. Simply taking a protein supplement will not increase the size of your muscles.
