You should always have a protein-rich diet if you want to maintain your body’s growth in the best way possible.
We all have been listening to this since our childhood and why not, that’s even true.
They are the most recommended nutrients because consuming high-quality protein is definitely the best way to increase our strength and muscle mass.
And to help your body in having the right amount of protein on a daily basis, whey protein is at your service and is considered better than the others for a good reason: it is digested quickly, is absorbed effectively, and most important it is easy on your taste buds.
And since now, we are talking so much about this amazing supplement, you would definitely want to know everything about the whey protein and here we come with our ultimate guide to what is whey protein and how you should buy the product?
What is Whey Protein?
So, before you get started with anything, you need to have basic knowledge about ‘What actually is the XYZ product’?
So, whey protein is mainly the protein contained in whey and is a byproduct of cheese production.
Have you ever opened a yogurt container and see that semi-transparent liquid floating on top of the curd?
That is called whey. Earlier, the liquid used to get curdled and strained and was used to be disposed of
After a time, it was discovered that it contains an excellent array of complete proteins that are really crucial for protein synthesis and hypertrophy, and since then whey protein came into existence.
But the question is why this whey protein so important in the world of fitness?
The reason why this protein is recommended to athletes and bodybuilders because of the amino profile that is high in leucine, which is again an important amino acid that plays an important role in initiating protein synthesis.
Types of Whey Protein
Now, when you know about the product, it becomes really important to know what type of whey protein will be best suitable for your health and fitness.
For those who don’t know, whey protein is categorized on the basis of how your proteins have been processed while in making.
Isolate: Starting with the very first whey protein that comes with 90% protein or even higher. And not just protein, the supplement also comes with less fat and lactose.
And due to the reason, the product has a lot of beneficial nutrients that are available in its concentrated form.
Concentrate: Here comes the next type that comes with 70-80% of protein including some lactose and fat. And the best thing about the supplement is its outstanding flavor.
Hydrolysate: Also, commonly known as hydrolyzed whey and the best part about the supplement is that it is specifically pre-digested that makes the absorption process fast.
But as compared to the isolated one, it usually causes 28-43% of a greater spike in your system’s insulin level.
All in all, if you do a comparison, the concentrate one is considered the best option. And the reason being, this one is affordable and comes with a number of beneficial nutrients that are naturally present in it.
And on the other hand, if you focus more on the intake of protein while maintaining low carbs and fats, you can trust whey isolate protein.
How Whey Protein is helpful for you Muscle Mass and Strength?
Since these whey protein supplements are popular among athletes, bodybuilders, gym enthusiasts, and fitness models, they’ll definitely need something that has some positive effects on your strength and muscle mass and whey protein is something you need.
These are a few outstanding effects that whey protein has on your body:
- Increased Muscle Growth: These amazing protein supplements come with amino acids that work as building blocks for your muscle growth.
- Stimulation of the release of Anabolic Hormones: The supplement even releases anabolic hormones like insulin and that is really helpful in your muscle growth.
- Vitalizes Muscle Protein: As discussed earlier, the supplements come with an excess of Leucine that works for your muscle growth at the genetic and molecular level.
- Rapid Absorption: Again, as discussed, the supplements have the formulation of much rapid absorption as compared to any other protein that ultimately provides fast results.
How do you choose the Whey Protein Powder?
Since there are a number of supplement brands and different kinds of whey protein present in the market, it can become a struggle to choose the best one.
Just remember that you primarily need to check out for 3 important things in your whey protein: Protein percentage, source or protein, and amino acid spiking.
If you’re still unable to make any choice, get answers to these important questions:
- Do you go on the recommendation of your gym trainer?
- Do you go on the recommendation of the store’s sale guy or choose with the fanciest label?
- Or you go with the one that is on the sale on Amazon?
The quality of your whey protein depends on the manufacturer and the supplement companies. Try not to spend your precious money on a product that comes with no benefits. Make your choice wisely.
How and When to consume Whey Protein?
Well, protein supplements can be consumed in milkshakes, with cereals, in a salad, in protein shakes or smoothies. And if we talk about when to consume them:
If you want to consume your whey protein in the breakfast, first make a glass of milkshake. Add vegetable or fruit salad into it and mix. Then you can make a bowl of porridge and add your whey protein powder into it.
If you can’t start your day with your morning workouts, just drink a bottle of protein shake and start your day.
Even if you don’t like taking anything before your workout, you can make a mixed fruit smoothie for yourself and add whey protein supplement to it.
Sounds little weird, right? But that’s true, you can take these supplement in your dinner as well. Just mix the flavor you love into your last meal of the day.
In a nutshell, the best thing about whey protein is they are absolutely versatile. Well, consuming it in a liquid form is the fastest way to get it absorbed in your body.
But in case, you’re felling to try something new, there are some baking recipes that call for whey protein as well. Try them out.
Dosage and Side Effects
After you know about the types and time of taking your whey supplement, you should know how much supplement you need to take. Well, generally, it is recommended to take 1-2 scoops per day, usually after workouts.
Also, you should definitely go through the serving instructions given on the packaging. And not to forget that if you’re already taking any high amount of protein then it would not be necessary to have whey protein.
And now, the Side Effects of the Consumption:
- If you have any kidney or liver issues, try not to take the supplements or first, consult a doctor.
- Take your protein in the right amount as consuming too much whey protein can cause some sort of digestive issues. In fact, some people are even allergic to whey.
- If you’re okay in taking the supplements of regular basis, isolate or hydrolysate would be much suitable.
On the whole, having whey protein is just an amazingly healthy way to add more protein to your diet.
A quality source that is mainly used by athletes, bodybuilders or those who want to gain muscle mass and strength while losing fat.
And since, protein is the best nutrient when it is about gaining mass and losing fat, whey protein can be taken into consideration without any second thought.