What is whey protein?
Whey protein is a form protein extracted from whey left over from cheese production process. This process extracts most carbohydrates, sugars, fats, minerals leaving a highly concentrated form of protein that is easily absorbed by the body. It is very important to provide a fast delivery of amino acids to support muscle growth, especially immediately after training. Whey protein is also loaded with EAAs, including the three BCAAs. Whey is superior to other protein sources at supporting the growth of muscle as it delivers a much higher leucine content (one of the BCAAs). Leucine is proven to kick start the muscle building process after exercise.
We all know that protein is a vital part of building muscle and most protein sources are derived from meat. But let’s say you want to consume 20g of protein, you would need to eat approximately 100g of chicken meat.
What type of Whey protein are there?
Whey proteins are available in several forms, which are dependent on the way they are processed. The most basic is whey concentrate, which is the most abundant ingredient found in many whey protein powders. Whey concentrate is around 29-89% pure as it contains a number of additional ingredients found in milk. This large variation inpurity affects the overall quality of the protein.
Additional refinement is required to remove more of the lactose and fat to produce the purest form of whey known as Whey Protein Isolates (WPI). Rated at 90+% pure protein, WPI is recognised as the highest quality whey ingredient.
Hydrolysing the whey protein isolates breaks the larger proteins down into smaller pieces. This removes even more of the fat and sugar so that it can be more readily digested. Hydrolysed whey protein isolate is the most advanced and purest protein. It’s absorbed fast, and compared to concentrate, is broken down further to enhance digestion when you need it most. The more the protein has been ‘isolated’ or ‘hydrolysed’ also means a lower calorie content, which is a key benefit for those looking to achieve lean gains.
Does Whey Protein damage your kidneys?
Is not true. Whey Protein has not caused any kidney problems for normal, healthy individuals. It is recommended when consuming whey protein to drink more water. If you are unsure or feel any discomfort after drinking Whey protein, consult a healthcare professional.
How to choose whey protein to suit yourself.?
Read your labels carefully and stick with a reputable brand, so you’re confident that you’re getting what you’re paying for. Things you should look out for:
- 1) AMOUNT OF PROTEIN PER SERVING
The number of grams of protein per serving is probably the most important aspect of protein powders.
- 2) ORDER OF INGREDIENTS
By law, ingredients in a food or supplement product should be listed from most to least abundant
- 3) NUMBER OF SERVINGS PER CONTAINER
Pay attention to this number. Some brands cut costs with cheap “filler” ingredients.
- 4) MANUFACTURED BY OR FOR?
Contrary to what you might think, many companies don’t develop or manufacture their own products.
In some cases, you might find that you are experiencing bloating or frequent diarrhea after consuming Whey Protein. This is usually due to lactose intolerance. In these cases, it is advisable to switch to hydrolysed whey protein which does not contain any lactose.
How to use whey protein?
FIRST THING IN THE MORNING
The period between when you go to bed and wake up in the morning is the longest that your body goes without food. “Break the fast” with protein. Exercising in the fasted state will not support muscle growth. Feeding a whole protein source at least 30 minutes before exercise will kick start the muscle building process prior to exercise. In addition, proteins provide more stable, sustained energy than a traditional carbohydrate breakfast. It is recommended to opt for whey protein first thing in the morning due to the high BCAA content to kick start the muscle building process.
By consuming protein about an hour before your workout, you’ll “prime” your body for growth thanks to the presence of BCAAs and other essential amino acids. Whey and egg proteins are a good choice because they are easy to drink, quickly digested and contain a far greater leucine (one of the BCAAs) content which is required to kick start the muscle building process.
It could be argued that immediately after exercise is probably the most important time point to consume protein. The sooner you can consume protein the better, either in the form of a whole meal or a protein powder. The protein powder solution is a more convenient strategy immediately after training when compared to a whole food source. Depending on the intensity of your and training goals, a protein source with carbohydrate may also be consumed to replenish carbohydrate stores in the muscle and liver known as glycogen.
Maintaining glycogen stores is vital to sustain high exercise intensity in future exercise training sessions. However, when maintaining a lean and cut physique, minimising carbohydrate intake should be adhered to. It is highly recommended that a fast-acting protein like whey should be consumed immediately after exercise for rapid muscle building support.
Consuming protein between meals is an effective strategy to meet daily protein requirements. Also, regular intakes of protein throughout the day will continue to prompt the muscle building process. It is recommended that regular consumption of 20-25 g per serving 5-6 times a day is highly effective for supporting the muscle building process to help supporting the muscle building process to help support muscle maintenance, and reduce body fat.
Prepare your body for the long fast overnight with a casein protein shake 30-60 minutes before bed. Casein is digested at a slow rate releasing its amino acid constituents while you sleep. This slow release of amino acids will support the muscle building process following exercise, which is known to be highly responsive even 72 hours after exercise.