What is Whey Protein? Where is it sourced from?
Protein derived from Milk is called Whey protein. Milk consists of approximately 20% whey (liquid part) and 80% casein protein (curdled component). Whey protein is the high quality protein that is derived from the liquid part of the milk. It separates during the cheese-making process where it undergoes ultra/micro filtration and spray drying to procure it in powder form. Whey protein contains all the essential amino acids required by humans, making it a popular dietary supplement for bodybuilders, athletes and fitness enthusiasts. It is commonly used as a source of protein to support muscle growth, repair, and recovery.
Types of Whey Protein
It is available in various forms such as
- Whey protein concentrate
The protein in whey protein concentration ranges between 80-85%, along with fats, carbohydrates (in the form of lactose), and minerals.
- Whey protein isolate
Further processing of whey concentrate gives whey isolate with a reduced fat and lactose content. Lesser lactose content makes it easily digestible and a safe option for a mildly-lactose intolerant person. Whey protein isolate has better bioavailability with 90-95% protein content.
- Whey protein hydrolysate
Hydrolyzed Whey Protein: Enzymatic hydrolysis of whey isolate yields hydrolyzed whey protein in which peptide chains get further broken down into smaller peptides or individual amino acids, which means the body does not have to work much to digest them. This pre-digested form delivers rapidly-digesting whey protein than isolate and concentrate.
Benefits and Uses of Whey Protein
Due to its excellent and complete amino acid profile, whey protein is the most preferred protein type by bodybuilders, gym-goers, endurance athletes like cyclists, runners, and all fitness lovers. It assists in enhancing the protein content by including a good-quality protein source in their diet.
Whey protein powder is readily available in supplements and can easily be included in the daily diet to reap the following health benefits:
- Promotes muscle building
Whey protein is a complete source of protein as it has all nine essential amino acids. Out of all, Leucine amino acid is present in abundance in whey protein. Leucine, fondly called an anabolic amino acid, significantly promotes muscle growth and repair. Therefore, whey protein is ideal if the fitness goal is to build strong and lean muscles and develop strength.
- Supports muscle recovery
The body needs protein to repair the damaged muscles and recover after an intense workout. A whey protein shake post-workout is convenient and practical to recover muscles due to amino acids like BCAAs and glutamine.
- Easy to Digest
Every protein source has its amino acid-releasing ability. Whey protein is a fast-release protein; it gets rapidly digested and supplies all essential amino acids and other nutrients needed to meet the body's needs, especially post an intense workout session.
- Promotes Weight Loss
People aiming to lose fat and maintain a healthy weight can consume whey protein powder daily. Protein takes a longer time to metabolise as compared to carbohydrates and fats. Therefore, a whey protein shake is the best option to prevent untimely food cravings, stay full for extended periods, and regulate appetite hormones. When combined with exercise, it also aids in improving overall body composition.
- Immunity Building
Whey protein contains several components needed to form antibodies in our body. These antibodies fight against diseases and infections and stimulate the growth of immune cells. Whey also contains immunoglobulins, which play a role in maintaining a healthy immune system. Whey protein increases the production of Glutathione – a powerful antioxidant, in our body. As a result, it helps recover and fight oxidative stress and inflammation after a strenuous workout session.
- Boost Bone Health:
For efficient workouts and training sessions, one must have strong bones. Poor bone health increases the risk of injury and stress fractures. Whey protein supplements may also prove good for bone health as they stimulate the growth of bone cells and increase bone mineral density.
- Other Health Benefits
Apart from improving athletic performance, whey protein helps manage blood cholesterol and sugar levels. Studies also revealed that it has anti-cancer properties and beneficial post surgeries to recover swiftly. Whey protein supplementation can also help maintain healthy blood pressure levels.
How to choose the right Whey Protein for you?
It is always better to determine your daily protein requirement and fitness goal before choosing any protein supplement. One must ensure to pick a whey protein product that provides the right amount of protein per serving for your needs.
- For a ripped and shredded physique, isolate and hydrolyzed whey proteins are better options post a high-intensity workout. In contrast, people aiming to gain weight can choose whey protein concentrate.
- People with mild lactose intolerance can consider Isolate or Hydrolyzed whey protein. Due to their lower lactose content, they are beneficial for lactose-intolerant people.
- A person aiming to consume protein for general well-being can choose whey protein supplements formulated explicitly to promote overall wellness and prevent nutritional deficiency.
Always buy from an authorised seller for an assured authentic protein supplement. The product should be certified and free from steroids or prohibited substances. Check the composition, nutritional facts, allergen info, and lab reports.
Whey protein prices can vary, so choose one that fits your budget while providing high-quality ingredients without compromising the quality.
How to use Whey Protein?
A person can take Whey protein with water or milk. When consumed with milk, the digestion time gets extended as milk also contains whey, casein, and other nutrients.
Post an intense workout session; whey protein is recommended with water to reduce digestion time and increase absorption. You can enjoy whey protein powder with skimmed milk if consumed as a healthy mid-day meal or during breakfast.
Whey protein can also be a bedtime beverage to accelerate recovery.
For an added protein boost, one can add whey protein to smoothies, pancakes, muffins, protein bars, and shakes.
Where to buy Whey Protein?
Body Building India is India's leading online website for buying certified and authentic protein supplements. You can choose from the Muscle Mantra brand, which is most popular among athletes and professional bodybuilders.
Body Building India offers an ample variety of whey protein powders. Muscle Mantra grass fed whey series is ideal for fitness lovers who prefer better quality protein sourced from grass fed cattle.
Muscle Mantra is primarily for athletes looking for result-driven, high-quality proteins in tempting flavours. Stay calm about the prices, as one can avail of whey proteins with great discounts and offers at www.bodybuildingindia.com
Which is the Best Whey Protein supplement?
Here are some of the best whey protein supplements recommended by professional athletes and bodybuilders because of the quality, manufacturing standards, and results:
Muscle Mantra Iso Ace Grass Fed Whey Protein Isolate
Want a ripped and chiselled body? Choose Muscle Mantra Iso Ace whey isolate that offers 25g per 31g to provide a rich protein source for faster muscle recovery and growth. It is ideal for fitness lovers who prefer taking protein in its original form that is unsweetened and unflavoured.
Muscle Mantra Best Whey XT Protein Isolate and Protein Concentrate
It provides 24 g pure whey concentrate per 30 g serving, free from added sugar and other additives. It offers high-quality proteins, prevents catabolism, and yields excellent results. Being unflavoured comes with the flexibility to consume any form or dish for complete recovery after an intense workout session.
Muscle Mantra Nitrofuel Whey Protein with Creatine
It is one of the best whey proteins in India. It provides superior-quality protein designed to add more power to your strenuous workouts to fuel muscle growth and maintenance. The presence of arginine and creatine monohydrate gives the best possible results for people looking for a high quality strength and muscle building protein.
Is Whey Protein safe to use?
Whey protein is generally considered safe for most people when consumed in moderation as part of a balanced diet. Always purchase Whey protein supplements from a reliable, trusted source like Body Building India Nutrition because an authentic whey protein supplement does not cause any side effects and is entirely safe to consume. It is advisable not to consume excessive whey protein and must take the dosage as per the recommended usage.
It may cause indigestion issues among people with poor gut health, for whom protein powders with digestive enzymes are a better option. Lactose intolerants can opt for whey isolate or hydrolysate.
Pregnant and lactating women and people with kidney or liver disorders should consult their doctors before choosing any protein supplement.
Frequently Asked Questions (FAQs)
- Is it necessary to consume whey protein supplements?
Protein is necessary for all individuals, but athletes with high protein requirements may struggle to meet their needs through natural sources alone. Whey protein supplements can be a convenient and effective way to provide the necessary protein to the body and fill the gap between dietary intake and daily needs.
- Does whey protein supplement contain steroids?
Whey protein powder is naturally free from steroids or banned substances. However, it is advisable to buy certified protein supplements from authorised sellers to ensure the product is adulterant-free and does not contain any prohibited ingredients.
- Is whey protein powder safe for diabetic patients?
Yes, whey protein is safe to consume for diabetic patients as long as they maintain healthy weight. According to a study published in the World Journal of Diabetes in 2015, whey protein may be beneficial for managing diabetes. It can delay gastric emptying, increase insulin and gut hormones, and lower post-meal blood glucose levels, especially when consumed prior to a meal. However, it is wise to consult your doctor before opting for a protein supplement if there are any secondary medical conditions like kidney disorders, gout, or high uric acid levels.
- What is the best time to consume whey protein?
One can use whey protein at any time during the day. However, people involved in exercise and sports should prefer consuming whey protein shakes post their workout or training session.
- Can people on ketogenic diets consume whey protein?
Ketogenic diets are high-protein, high-fat diets with low carbs. Whey protein perfectly fits in keto meal patterns as it is high in protein and low in carbohydrate content.
- What is the PDCAAS value of whey protein?
FAO and WHO declared a method in 1989 to measure the protein value in human nutrition that gave a score to all protein sources after determining their protein quality. Scores were 1 as the highest and 0 as the lowest. PDCAAS refers to Protein Digestibility Corrected Amino Acid Score, and the value of whey protein is 1.
- Is whey protein safe for lactose intolerants?
Mildly-lactose intolerant people can consume whey protein isolate or hydrolyze as they have less carbohydrate (lactose) content. However, people severely allergic to lactose can opt for other protein alternatives like soy and plant protein instead of whey protein.
- Are there any side effects of using whey protein?
Whey protein can induce digestive issues such as bloating, gas, and diarrhoea. It may also cause acne in people who are prone to breakouts. People with lactose intolerance should also avoid whey proteins with high lactose content.
- Can I take whey protein with other supplements?
One can take whey protein with other supplements, such as creatine and beta-alanine, to support athletic performance and muscle building.
- How many calories does 1 scoop of whey protein contain?
The number of calories in 1 scoop of whey protein can vary depending on the brand and type of protein powder. On average, 1 scoop may provide approximately 100-150 calories. Some whey protein powders can contain more or less, so it is essential to check the label for the specific calorie content.
- Is whey protein good for health?
Absolutely, it is one of the best protein sources. Whey protein has been shown to support muscle growth and repair, aid in weight management, and improve overall health attributes, such as blood sugar control and cardiovascular health.
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