Protein is extremely important. When it comes to fat loss and muscle gain, protein is the king of nutrients.
Whey protein is the mixture of proteins that are isolated from the whey. Whey is the liquid part of milk that is separated during the cheese production. Milk is made up of two types of protein i.e., whey – 20 percent and casein – 80 percent. Whey is present in the watery portion of the milk. The fatty part of the milk coagulates when cheese is produced and whey is separated as a by-product. The liquid floating on the top of the yogurt is whey. After being separated from cheese production whey goes through a series of production steps to become whey protein. Whey protein is a powder that is added to shakes, meal replacements, and protein bars.
Concentrate: About 70-80% protein. It contains some lactose (milk sugar) and fat, and has the best flavor.
Isolate: About 90% protein or higher. It contains less fat and lactose. Also, it misses a lot of beneficial nutrients that are found in whey protein concentrate.
Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28-43% greater spike in insulin levels than isolate.
Whey protein increases muscles growth when it is consumed rightly. It should be consumed before, after, or during the workout. The main effect of whey protein is on strength and muscle mass. It is also used for:
Building Blocks: Whey protein provides amino acids and protein which act as building blocks for increased growth in muscles. It is the best way to build muscles.
Hormones: It stimulates muscle growth by increasing the release of anabolic hormones.
Leucine: Whey stimulates muscle protein synthesis at the genetic and molecular level. It is high in the amino acid Leucine.
Fast Absorption: It is easier to absorb and utilize whey protein compared to other types of protein.
By now you would have known that protein helps in weight loss. Protein losses weight and increases metabolism. So, it increases fat loss, preserves lean muscle mass and also speeds up muscle recovery process.
Dosage:The dosage depends on your body’s need for protein. Normally, a dosage of 1-2 scoops i.e., around 25-50 grams per day is recommended.
Timings: When you wake up in the morning, have it as pre-workout food and post-workout food.
Only taking supplements without a regular diet and workout will not give the necessary result. So, have a healthy diet, exercise regularly, sleep well and have a healthy lifestyle to enjoy the maximum benefit of the supplement.
An average person should take 0.8 grams of protein for every kilogram of the body in a day. On the other hand, if you are an athlete, you may take 1.2 grams to 2.0 grams of protein per kilograms of your body in a day.
The safety of the protein depends on the dosage. Excess protein o any type can increase the storage of fat in the body and cause dehydration. High dosage of protein increases the risk of calcium loss and causes osteoporosis. As whey is a dairy product, people with milk allergies should avoid it. Even people with lactose intolerance should avoid whey. It is advisable to consult a doctor about your athletic goals and personal needs before starting protein supplements.