|Healthy Diet Plans >> Whey protein|
What is whey protein?
Many people undergo intense weight training and workout sessions at gyms so that they increase their muscle mass. For such people, eating substantial meals throughout the day is of utmost importance, as they require a lot of proteins, vitamins, and minerals along with other nutrients. Therefore, in order to make up for the lack of any of the nutrients, especially protein, it is quite common for many body builders to consume powdered forms of protein. This is because protein is a factor that is absolutely essential and acts as a building block for muscles. Many of these protein powders carry some flavor and are mixed in water or other liquids, to make a milkshake or a pudding.
Benefits of whey protein
Whey protein is one of the most superior sources of protein supplement, which is derived from milk. This is why several athletes and sportsmen include the consumption of whey protein as a regular part of their diets. Like all other protein supplements, whey protein is great for the repair and growth of muscle tissues. In addition to that, whey protein also contains properties that boost the immune system. This is because these protein supplements are very high in all the essential amino acids. They also contain the branched chain of amino acids as well as a high content of cysteine. In fact, whey protein contains the highest cysteine content, as compared to other protein supplements. Certain studies have also indicated that whey protein has anti cancer and anti-inflammatory properties. Another advantage is that it is possible to get whey protein weight loss supplements, which can be used in place of regular meals in order to lose weight.
Whey protein isolate and whey protein concentrate
Whey protein isolate is the purest form of whey protein, as its composition is almost 90% to 98% of protein. The composition for whey protein concentrate is about 70% to 85%. Therefore, whey protein isolate has a higher biological value, which is why it is a lot more expensive. It is the highest yield of protein and it is derived from milk. Because of the chemical properties of whey protein isolate, it is easy for the body to absorb it into the muscles. However, there is a downside to whey protein isolate. In spite of the fact that it costs more it does not help you gain any more muscle mass or size. However, because whey protein isolate contains less lactose and more protein per serving, it may be the best option for those who are lactose intolerant. Most of the whey protein supplements that are available today mostly contain whey protein concentrate, with a small amount of whey protein isolate blended in. Studies have indicated that a blend of whey protein concentrate and whey protein isolate are as effective as pure whey protein isolate, when it comes to muscle gain.
Whey protein side effects
With all the various benefits and advantages of whey protein being touted regularly, people often wonder if there are any side effects that are associated with whey protein. An excess of anything can be harmful and dangerous, however, the side effects of whey protein are believed to be a lot less, when compared to other supplements and steroids. Before taking any form of whey protein, it is best to consult a fitness instructor for information on when and how to use whey protein.
How to use whey protein
Be careful while selecting a protein powder as there are different varieties. Some powders are high in caffeine, nitric oxide and creatine and should be used to enhance your workout regime. Other protein powder supplements contain minerals, vitamins and iron, which should be used as meal replacement options. These powders need to be mixed with a liquid, before they are consumed. The type of liquid you decide to use also needs to be based on your requirement. If you are trying to gain weight, you could mix the powder with whole milk, but if you are trying to build lean muscle, water, skim milk or soy milk may be better options. In order to make your milkshake smoother and tastier, you should first pour the liquid into the bottle or the blender and then add the powder to it. Use a blender to mix the powder and liquid more thoroughly, so that there are no lumps formed. Drinking the milkshake too quickly could cause an upset stomach or other problems. Therefore, make sure that you sip it slowly, drinking no more than one ounce in five minutes.
When to take whey protein
It is important to identify the right time for protein supplement consumption, based on your requirements. You could choose to have your whey protein supplement:
• In the morning, as a replacement for breakfast
• An hour before you start working out, to build your muscles
• Soon after you finish working out, for an added boost
• Just before you go to bed, for weight gain
|Submitted on January 16, 2014|