Whey protein powder has a very great reputation in the fitness world. Bodybuilders to athletes and sports personalities, each and everyone uses whey protein powder as one of their protein sources to stay lean and full of strength.
You know that protein is the building block of muscle. When it comes to building muscle, loses body fat and improves endurance, there is no other best option then whey protein. The purpose of this article is to give you a brief knowledge about whey protein, its benefits & its dosage, so that next time you won’t have to think much about whey protein to include it in your routine to stay lean and fit.
What is Whey Protein?
Whey protein is a waste by-product of cheese and curd. It is a type of protein found in cow’s milk. During the industrial manufacturing of cheese and curd, milk goes through several processes such as pasteurization, incubation, and inoculation. After that a coagulant (rennin) is added to milk, the curd (casein) and whey get separated. Depending on the processing technique used, whey can contain anywhere from 34 to 90 percent of protein. Whey with a lower concentration of protein is basically used in food products. Whey with higher concentration is used in protein supplements.
Whey protein supplement is very useful for targeting daily protein intake and absorb faster by our body. It means the more the absorption of protein by your muscle, the more muscle protein synthesis increases.
Whey protein also contains a lot of amino acids. These amino acids help in alleviate several diseases such as aging and diabetes and also reduce the risk of cancer. Other than that, whey protein powder increase fat loss. Increasing in fat loss is the process of protein rather than whey itself. As whey protein contains a large amount of protein, that’s why it helps in reducing body fat.
Benefits of Whey Protein Powder
Whey protein powder is an amazing source of high-quality protein
Whey protein is the protein which is in the form of liquid. It is separated from milk during the process of cheese and curd production. Whey protein is a complete and high-quality protein with all essential amino acid needed by our body. It is easily absorbed by the body and help in building muscle and cutting down the stubborn fat.
There are 3 types of whey protein powder- whey protein concentrate (WPC), whey protein isolate (WPI), whey protein hydrolysate (WPH). Whey concentrate is the cheapest protein in comparison with isolate and hydrolysate. These qualities of whey protein make it the best protein supplements amongst bodybuilders and athletes who want additional protein in their diet.
These days, fake supplements especially, whey protein is on rising these days. It’s a major concern for all of us as we’re not only wasting our money by buying those fake sups but also we are playing a major risk from our health by consuming those supplements. Thus, I believe in genuine and 100% trusted products.
Whey protein powder helps in muscle growth
As your age increases, your muscles naturally declines and this leads to fat gains in your body and raise the risk of many chronic diseases. This adverse change in body composition can easily be controlled and prevented with a combination of good diet and strength exercise.
Eat a high protein diet and whey protein supplements. Protein cuts down body fat and helps in muscle growths. Particularly whey proteins are high-quality protein source which is rich in essential amino acids and has rich in BCAA called leucine. Leucine is one of the amino acid found in abundant quantity in whey protein. It helps in muscle growth. Our body needs amino acids especially, leucine for the maintenance of muscle tissue, preservation of muscle glycogen and prevention of the breakdown of muscle protein.
So, if you want to stay lean all year long, then whey protein surely going to help you a lot. Whey protein is usually better than other types of protein such as – soy or casein.
Whey protein powder enhances workout recovery
What to eat after an intense workout is always a big question for every gym goers. Some may say eat protein foods and other says eat carbohydrate foods for recovery. Incorporating whey protein in your post workout can help you in providing growth of muscle mass, helps in repairing of damaged muscle tissues and enhance strength.
Many studies show that consuming whey protein before or after a workout may promote muscle growth, decrease muscle fatigue and promote muscle growth.
When you workout, muscle breaks down, but when you consume whey protein after a workout, your body start rebuilds muscle at very fast pace and provide you an immense strength. An intense workout can reduce your glycogen level from muscle. Eating carb and whey protein together can help speed fulfill of glycogen level in our muscles.
Whey protein powder helps in curb your hunger
Consuming foods rich in protein and whey protein can improve the quality of weight loss. It helps you to lose more fat and maintain lean muscle mass. Whey protein powder is low in calorie and helps you in feeling full compared to fat or carb.
Australian researchers had done an experiment on 28 obese men who consume four different types of drink. Those who consume the beverage containing 50 gram of whey had significantly reduced the level of ghrelin (a hormone which tells your brain that you are hungry). So from next time whenever you feel hungry doesn’t opt for an unhealthy snack, drink a protein shake and stay lean and fit.
Dosage: How to Use Whey Protein Powder
The amount of whey protein supplement depends on individual daily protein intake.
If you are a bodybuilder or highly active person trying to lose body fat and aiming to build lean muscle mass, then a daily intake of whey protein is 1.5-2.2g /kg of bodyweight is a good goal.
If you are an athlete or moderately active person trying to lose body fat and preserving lean muscle mass, then a daily intake of whey protein is 1.0-1.5g /kg of body weight is a great goal.
You are sedentary and not looking to change your body composition, then a daily intake of whey protein is 0.8g/kg of body weight is an ideal choice.
These dosages are based on scientific researches, publication, and expert opinion. The dosages vary with brands. Before consuming whey protein, you should read the product label. If possible discuss with a qualified health expert before starting your dosage.