For most people, protein is a key part of their diet. It is necessary for building and repairing muscle tissue, and many people don’t get enough of it. There are several different types of proteins, each with its own benefits. This guide will discuss the types of protein that are out there, how they can be consumed and which proteins will work best for different needs.
Whey protein is one of the most popular protein powders and can be used as a meal replacement or a post-workout snack. Protein supports metabolism & boosts your energy. Additionally, it helps people maintain muscle while they’re dieting. Learn everything you need to know!
You’ve been hearing a lot about whey protein lately, and for good reason. It’s one of the most nutritious forms of protein available. In addition to containing all nine essential amino acids, it’s also a complete protein with all essential amino acids.
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There are more than enough options to choose from among the Protein supplements, like Whey Protein, Soy Protein, Plant Protein, Pea Protein, Casein Protein, Hemp Protein, etc. And if that is not enough, we also have different types of Whey Protein supplements like whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).
Let’s start with the very basics of protein?
Proteins are complex molecules that play a pivotal role while building and repairing tissues. Our hair and nails are almost entirely composed of proteins. In a nutshell, protein is the building block of our bodies.
Our bodies require three macronutrients for healthy functioning – Fat, Carbohydrates, and Protein. Fat and Carbohydrates can be stored in our bodies, but it needs a regular supply of protein. If we consume inadequate protein, the human body will break down its muscle tissues to extract the essential amino acids.
Therefore, eating a well-balanced diet with enough protein is of paramount importance.
Now, you do not necessarily need to buy protein supplements to get protein. We get plenty of protein from our food if our diets are well-balanced. Chicken, Egg, Milk, Lentils are all great sources of protein.
You can build muscle, gain strength, or lose fat by consuming only whole foods. Yes, you read that right.
But then why do we need Whey protein?
In specific circumstances, whey protein is a better alternative than a protein-rich food source.
- Convenience – Do you have the time to cook all your meals? Do you have the time to eat all your meals? If the answer is “no,” then a protein shake is no less than a blessing. It will hardly take 2 minutes to make a protein shake and another 30 seconds to drink it. You get the flexibility of carrying your high-quality whey protein everywhere with you.
- Speed – Your body can easily digest whey protein and start repairing the muscle tissues in less than 30 minutes. On the other hand, our bodies take a lot longer to digest and break down the protein in whole foods.
- Calories – One scoop of whey protein usually contains 20-25g of protein. That’s the same amount of protein as in 100g of chicken breast, four whole eggs, or 250g of nonfat Greek yoghurt. But the total calories that you will be getting from whole foods will be higher than that of a protein shake. That’s because whole foods also have fats and carbohydrates in addition to protein. So if you are trying to be in a calorie deficit, protein shakes might be the answer.
Now, what exactly is Whey Protein?
Milk contains two main types of Protein, namely, Casein and Whey. To separate both the proteins, we add a coagulant like renin to milk. The watery part is Whey, separated, collected, and shipped to a manufacturer, who then filters and dries it to create raw whey protein powder.
Raw whey protein is free from any flavour. Whey protein supplement brands import the natural whey protein powder and add additional ingredients like creatine, glutamine, beta-alanine, citrulline, flavours, etc.
Types of Whey Protein
Whey Protein Concentrate
Whey Protein Concentrate is also the cheapest of all the different whey proteins. It is the least processed form of Whey, containing 70-80 per cent protein and minimal amounts of lactose and fat. But that does not imply that it is inherently inferior to whey protein isolate. A reputable whey protein concentrate shake will provide nearly 20 to 25 grams of protein and higher levels of growth factors, phospholipids, immunoglobulins, and lipids.
Whey Protein Isolate
Whey protein isolate is 90-95% protein, and further processing the Whey removes almost all fat and lactose content. People who have a hard time digesting milk do better with whey isolate than concentrate.
Whey Protein Hydrolysate
Whey protein hydrolysate is also popularly known as “pre-digested” because some amino bonds are broken. It is done by exposing the proteins to heat, acids, or enzymes to absorb protein in the gut rapidly.
Why use Whey Protein?
- Boost Athletic performance: There is plenty of research that concludes that consuming whey protein in combination with strength training will increase lean body mass, strength, and muscle size. Whey protein appears to function as well as plant, pea, or meat protein for increasing muscle strength. Consuming whey protein also indicates gradual improvement in running speed and recovery from fatigue in untrained adults.
- Prevents Eczema: Research confirms that babies who ingest whey protein by mouth during the early stages of their life (3-12 months) have a significantly lower risk of atopic diseases by three years. However, whey protein might not help treat a child who is already suffering from atopic diseases.
Side Effects & Safety
When taken in appropriate dosages, Whey Protein is entirely safe for both adults and children. High dosages can result in unwanted side effects like bowel movements, nausea, thirst, bloating, cramps, reduced appetite, fatigue, and headache.
Precautions and Warnings:
- Pregnancy and breastfeeding: Because of the lack of reliable information and research on the effects of whey consumption during pregnancy and breastfeeding, we recommend that you consult your family physician or avoid using whey protein altogether.
- Lactose Intolerance: If you are intolerant to lactose, you can consume Whey Protein isolate, free from fat and lactose. Be cautious and read the labels to ensure that the Whey Protein isolate you are purchasing does not have any lactose.
- Milk Allergy – People with Milk Allergy should not use any Whey Protein as it can trigger an adverse immune reaction to one or more proteins in the milk. Allergic symptoms can occur instantly or gradually. It’s best to avoid the consumption of any whey protein for you. Go for Plant protein, Pea protein, or Soy protein.
- Interactions – Consult your doctor before using any whey protein if you are taking any medicines. Whey protein can interact with antibiotics and medications like Fosamax (for osteoporosis) or levodopa (for Parkinson’s disease).
What Are the Health Benefits of Whey Protein?
Whey protein is undoubtedly the most recognized supplement in the world. It comprises vitamins, minerals, and essential amino acids that are needed for muscle growth. It makes it a high-grade protein source, especially for those who wish to grow their muscles.
Whey protein magnifies muscle growth and recovery as it is the best protein powder for weight loss and muscle building. It doesn’t just stop here. As whey protein is extracted from milk, it can enhance much more than just muscles. Whey protein is beneficial for men and women of any size, capacity level, and age.
Here, we have listed some of the key benefits of whey protein.
- Encouraging weight loss:
There should be a clear idea of how to use protein powder for weight loss. Whey is one tremendous supplement to include in your weight-loss diet. Whey comes with some fantastic metabolic benefits; if one combines whey protein with weight lifting, be assured of seeing the person in great shape and size soon. Whey protein is undisputedly the best protein powder for weight loss and lean muscle.
- Lowering Cholesterol:
In this new age, the biggest risk factor for heart diseases is LDL (also referred to as Bad Cholesterol). A survey conducted by The British Journal of Nutrition revealed that 70 overweight individual men and women experience a noteworthy decrease in total cholesterol and LDL Cholesterol levels after systematically consuming whey protein supplements for 12 weeks.
- Lowering blood pressure:
High blood pressure, also termed Hypertension, is one of the biggest risk factors for heart-related diseases. Fermented dairy products help lowering blood pressure. Whey protein comes from such a family, and it contains a high-value natural bioactive peptide called Lactokinin. Lactokinin helps to enhance cardiovascular health by lowering high blood pressure.
- Give a helping hand to treat type 2 diabetes:
Insulin plays a significant role in maintaining blood sugar levels. When the insulin levels are imbalanced, that may give rise to type 1 diabetes (insulin-dependent) or type 2 diabetes (non-insulin-dependent). A study reveals that the results were fantastic when the whey protein is given to type 2 diabetics along with a high-carb breakfast. They noticed improved insulin sensitivity and lower blood sugar levels.
- Anti-Cancer properties:
Glutathione deficiency has a lot to do with various types of cancers. When the Glutathione levels are increased, the cancer cells resist the therapy. Whey protein comes into the picture here as it helps reduce the Glutathione in cancer cells and improves Glutathione synthesis in normal cells. Research is still going on this matter, and whey protein may turn out to be a key strategy in tackling cancer.
- Helps reduce inflammation:
Inflammation is closely linked with linings of the digestive tract. Chronic inflammation can lead to a hazardous Inflammatory Bowel Disease. In this disease, a patient suffers chronic inflammation in all parts of the digestive tract, which is a severe matter.
One report says that whey protein supplements have beneficial effects on inflammation due to their high concentration in Threonine and Cysteine. These are the amino acids that play a significant role in producing a mucus-like substance called Mucin. Mucin functions as a shield for the intestine.
The red meat diet is your enemy when battling Inflammatory Bowel Disease, whereas when protein supplements improve your strength with clinical symptoms that help you fight the inflammation.
How Can Whey Protein Help in Weight Loss?
Whey protein is rich in amino acids, and the amino acids help improve satiety after a meal containing a high-protein diet.
Whey Protein causes hunger loss stronger than any other supplement such as soy proteins or casein. A higher rate of whey protein in a meal encourages the body’s metabolism and demotes fat production by smothering your appetite. This ends up maintaining the muscle mass and, eventually, your total body weight.
A study shows that whey proteins work more effectively than other protein supplements, and by controlling appetite it helps reduce waist circumference after approximately 23 weeks.
Another observation reveals the importance of whey protein in weight loss can be described as this. A group of overweight individuals was given high-quality protein drinks without changing their regular diet, and other overweight individuals were handed over the carbohydrate supplements. The first group with protein drinks experience a reduction in weight after a certain period.
Researchers have carried out a 12-weeks study to conclude that if you increase the protein intake from 15% to 30%, the loss in calories will also increase. It is approximately 441 fewer calories as compared to the past consumption. By the end of the study, there was a weight loss of 5kgs (11lbs). Whey protein for woman’s weight loss is the new slogan these days. It is also suitable for all men, women and children if taken systematically.
Some of the key suggestions to use whey protein for weight loss:
• Mix it with a smoothie and use it as an alternative for your meal.
• Mix it with water or milk and use it as an alternative for your breakfast.
• You can just mix it in water and add it to your diet plan.
• You can consume the same after a workout as well.
When is the best time to take protein for losing weight?
Well, there is nothing that beats protein when it comes to achieving the highest position on your weight-loss diet plan.
There is not any fixed time to consume the proteins if you wish to reduce the weight. The reason is, a protein-rich diet boosts up the metabolism and lowers the appetite. The increasing amount of protein puts a break to producing one hunger hormone in the body called Ghrelin. It results in advanced levels of many appetite-reducing hormones such as glucagon-like peptide-1 (GLP-1), Peptide YY (PYY) and Cholecystokinin (CCK).
Hence, protein nutrients consumed between your meals will keep suppressing the calories your body consumes throughout the entire day. So, if losing the weight on your to-do list, keep having the high-graded proteins now and then.
Ultimately, beyond the shadow of a doubt, Whey is the best protein powder for weight loss and meal replacement.
When is the best time to take protein for building muscles?
Amino acids such as leucine are known for stimulating the muscle protein synthesis that releases anabolic hormones like insulin which encourages muscle growth. The proteins promote muscle building and strength through various aspects, and one needs to consume more protein than the body breaks down naturally during resistance training or weight lifting. Some fitness experts suggest taking protein supplements 15 to 60 minutes after the workout.
For faster absorption, Whey protein is always beneficial irrespective of the time of the day. However, you can precisely strategize the timings to achieve the maximum outcome.
Whey, being the best protein powder for weight loss and lean muscle, its intake boosts physical performance, increases muscle size and full-body strength when the intake is at the right time. Here are a few benefits of consuming protein throughout the day.
• If you take the proteins in the morning, it will promote both muscle mass and strength.
• To make your workout more effective, try taking the protein through the daytime.
• To work particularly on muscle growth and muscle recovery, take it after the workout.
• Bedtime protein intake can boost overnight muscle recovery.
When is the best time to take protein for preventing muscle loss?
Being a part of a weight-loss program is not an easy job. The process of weight loss can also result in losing precious muscles, which cause a reduction in metabolism. It can be prevented if you manage to effectively balance whey protein intake and strength pieces of training to avoid muscle loss and metabolic slowdown.
Ageing causes weight loss. Humans tend to lose 3-8% of muscle mass each decade once they cross age 30. To prevent this and enhance muscle protein synthesis, many doctors have advised consuming at least 25-30 grams of protein through each meal. You got to make sure to have 1.7 grams of protein per kilogram of your total bodyweight per day.
Many health experts have rated whey protein as the best protein shake for weight loss and toning.
Can you have too much Whey?
Anything too much is too wrong. You are always suggested to go for a systematic approach when it comes to whey protein intake. The standard amount to be consumed is 25 to 30 grams per day, as health experts and doctors recommended.
You are always advised to follow and act according to the instructions provided on the label.
Like every other supplement, the excessive consumption of whey protein can end up in some harmful results. It is always recommended to those who suffer from kidney or liver-related issues to consult the experts before taking a step ahead, as the protein diet increases the acidity in the body, which can harm the kidneys.
If you combine fruits and vegetables along with your protein diet, there are chances of reducing acidity levels in the body.
Excessive consumption can also cause digestive discomforts like flatulence, diarrhoea, cramping, and nausea. Use isolate or hydrolysate whey protein to overcome this issue.
Another issue with this is related to the growth in sebum production. As whey protein comes with an increased insulin component, acne breakouts may occur in this kind of scenario because of the high sebum levels.
If we put this layman’s term, whey protein is of no harm to most children and adults if consumed by mouth appropriately. The only requirement is to follow a systematic approach. I hope you learned something valuable from this article; you can check out our online store for quality and authentic supplements imported directly from distributors.
What happens if you drink whey protein everyday?
Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey. If you can’t tolerate regular whey protein concentrate, isolate or hydrolysate may be more appropriate.
How should I take whey protein for best results?
A scoop of whey protein consists of 80 to 110 calories with no or low carbs and fat. So, it is preferable to take protein with water instead of milk if your goal is losing weight or gaining lean muscle mass by minimizing the intake or carbs, fat and hence calories which will help to achieve better results.
How many scoops should I take for whey protein in a day?
The amount of protein shakes you should drink per day depends on your body and your individual goals. Many gym-goers consume between around 2-5 protein shakes per day, based on the 1.4-2g protein per kilogram of bodyweight per day rule.
Is it better to drink whey before or after?
By consuming a fast-absorbing protein like whey protein immediately after your workout, you’re supplying your muscles with the amino acids they need to repair and grow, precisely when they benefit the most. The sooner you can consume whey protein following your workout, the better.
Do you need to drink a lot of water with whey protein?
While some studies say different things about the benefits and risks of high-protein diets, many experts agree that if you plan on increasing protein you should also increase hydration levels. Drinking more fluids may be the key to maintaining high-performance levels during a high-protein regimen.
How long does it take for whey protein to start working?
Whether you’re drinking it post-workout to aid muscle recovery or pre-workout to help stimulate effort when things get tough, whey contains amino acids that can begin to appear in your bloodstream as soon as 15 minutes after you drink it.