While scrolling through social media, you may typically see your “FIT” friends posting pictures of their workouts and the healthy food they are eating. Indeed, you may also find them posting pictures of their protein shake while they are going to the gym.
So, what exactly is whey protein and how can it help you with fitness gains?
Milk has two kinds of proteins- casein and whey. During cheese or yogurt production the whey is separated from the milk in a liquid form as a byproduct, though whey does not taste very good itself it is further processed with flavors and packed as a whey protein powder. Whey protein is widely used as a nutrition supplement and helps in faster digestion and role as a major source of protein.
There are three types of whey proteins, each type varies around the amount of protein, fats, carbs, and calories present in the final product.
Concentrate- this type has 65 to 80% of protein content in them with a higher amount of carbs, concentrate has a significantly lower amount of fats and cholesterol.
Isolate- this type is a more refined version of concentrate, it has around 90% plus the amount of protein and has relatively lesser carbs, fats, and calories.
Hydrolyzed- this type has the highest protein level around 95%, with the lowest amount of fats, carbs, and calories. These are easy to process but have a relatively higher price.
There are many benefits of whey protein like-
Whey is a good source for high-quality protein, it contains all essential
amino acids, it is highly digestible and can be quickly absorbed in the belly.
Good for muscle growth, the consumption of high protein foods and supplements such as whey protein is proven to be effective for muscle growth as well as for promoting strength and a more attractive body.
Proteins can help losing weight, taking a good amount of protein can help
in weight loss by suppressing your appetite which leads to fewer calories intake and boosting metabolism that can help in burning calories.
Helps to maintain sugar levels, whey protein has been proven to be effective against the high sugar levels, while taking with meals, it may be
the beneficiary for people with type-2 diabetes.
Helps maintaining blood pressure, whey protein can be helpful for those
with hypertension and also effective to lower the risk of heart diseases
Daily intake, Whey protein is easy to digest and can be regulated with your
diet, as the recommended daily intake is 20 to 50 grams, but it is necessary to take the right amount suggested by the brand you are using.
Side Effects, although the Right Amount of whey protein does not harm most peoples but Excessive Amount may cause many problems like bloating, nausea, body pain, cramping, diarrhea, etc.
For the people who are lactose intolerant, the more refined proteins like isolate and Hydrolyzed may be more suitable as well as people with liver or kidney issues it’s a must to consult the doctor before taking supplements.
Conclusion– Whey proteins and supplements are a healthy way to intake more proteins other than your regular meals, As mentioned above whey proteins have several benefits like developing strength and faster recovery, improving digestion, and many more. Ensure that you are using a high-quality product like MuscleBlaze, Optimum Nutrition, and MuscleTech and taking the recommended amount of dosage for effective results.