Whey Protein Guide
Whey protein lifts you up if you are a lifter. If you’re into cardio, whey makes sure to run faster, better, and last longer. Including lots of protein in your diet helps repair damage and rebuild lean muscles. Meeting your daily protein requirements can be a task. Make it easier with a whey protein. Here’s what you should know before including Whey protein in your diet.
Follow this beginner’s guide to decoding the Whey to your fittest self!
What is Whey Protein?
We have been told the wonders of milk time again. At its core, it is made of two types of proteins, whey, and casein in a ratio of 1:4. Whey is a watery portion that can be separated from the casein or formed as a by-product while making cheese when the milk coagulates.
A complete protein source of protein, it contains all 9 essential amino acids. Whey is then processed to make it into a powder that can be added to shakes, protein bars, and other meals.
Types of Whey Protein
Which protein powder is best suited for me? Do I need to take all types of whey?
Choosing a whey protein powder might sound like a task, but it really is not. Let us help you with picking the perfect one for you.
1. Whey Protein Concentrate
The amount of protein in whey protein concentrate can vary between 30-89%. This is usually 80% protein. The remaining 20% of the product has lactose, fat, minerals, and moisture. Isolate whey protein is processed to remove fat and but is also lower in health-boosting bioactive compounds found in milk.
2. Whey Protein Isolate
Isolate is the purest form of whey protein. It contains 90-95% protein content. It is a great source of protein for people who are lactose intolerant. This is also a low-fat powder. However, it lacks a lot of the beneficial nutrients that can be found in whey protein concentrate.
3. Whey Protein Hydrolyzed
This form of whey is developed to be absorbed easily in the body. Protein chains are broken down into shorter chains in a process known as hydrolysis. Hydrolyzed whey protein is often used in sports and medical nutrition products.
How are these proteins absorbed by your body?
Each type of protein has a personal speed of assimilation based on its composition, like fat and sugar. To get an optimal recovery, you should know the correct protein to consume.
You can roughly estimate the absorption rate of powder by getting to know its nutritional values: the more lipids it contains, the longer it will take to digest. It then takes more time to get nutrients from it and to supply to your muscles.
A quick-absorbing whey protein should be consumed in the morning. Protein intake should be succeeded by the assimilation of those proteins. This needs to be as rapid as it possibly can.
Slow-absorbing protein should be consumed just before bedtime to slow down muscle catabolism. Casein is the best protein for this process. Its assimilation takes roughly 7 hours.
So when it comes to absorption, simple Whey Concentrate moves ahead rather than hydrolyzed, casein, and isolated.
How to use whey protein?
Whey protein supplements are best used to increase muscle mass and strength. It has major benefits for weight loss. Combine a resistance workout with this supplement and you have the perfect duo to assist you with healthy weight loss. This also helps you hold on to the muscle you build.
Since whey is digested quickly as compared to other proteins like casein, it’s a great source of protein. It is absorbed in a rate of 8 grams to 10 grams per hour, which is higher as compared to casein.
Mix the whey protein drink with the fruit of your choice. Choose foods that are high in antioxidants as they complement whey protein.
Your whey protein is better absorbed by the body when you take it with certain digestive enzymes at the same time. This boosts the amino acid levels in your blood. You have more of it for your muscles and other tissues. Proteolytic enzymes like Aspergillus niger and Aspergillus Oryzae are simple digestive enzymes that help digest protein.
Another thing you can do is splitting the intake of your protein shakes into regular small intervals. This gives a continuous supply and helps absorb it better.
When can you take it?
Make a high-powered breakfast by blending in a scoop of whey protein with some eggs and bananas to make amazing pancakes. Take this first thing in the morning.
You can get a whey protein drink an hour before your sessions as it gets digested easily. Within an hour of working out, take the whey because that’s when your muscles would use it the most. It initiates the recovery process by transporting amino acids quickly into your muscle cells.
You can also drink the shake as a snack in between your meals, it’s that wonderful!
Whey Protein Side Effects
If you rely only on whey protein, taking too much of it in one serving can potentially cause digestive issues, like an upset stomach or cramping. Some people might be allergic to a certain type and should avoid it and switch types.
Having a balanced diet should always be your top priority for all kinds of nutrient requirements. Supplements are a great way to enhance your performance, especially after periods of intense exercise.