It is common to use supplements while doing resistance training. Protein supplements can lead to crucial stimulation of muscle protein synthesis and the promotion of lean muscle growth. There are many other benefits associated with supplements that hold protein as the primary nutrient. One such supplement is whey protein. Whey protein powder is widely used for building healthy muscle mass, stamina, and endurance. In this article, we will discuss all the vital information regarding whey protein.
Table of Contents
- What is Whey Protein?
- Types of Whey Protein
- Health Benefits of Whey Protein Powder
- Best Whey Protein in India
- Whey Protein Dosage and Potential Side Effects
What is Whey Protein?
There are essentially two types of proteins present in milk. They are namely casein and whey protein. The separation of the two is easy, and whey protein also comes out as a by-product through the cheese-making process. Whey protein is a popular complete form of protein that consists of all the 9 essential amino acids. Amino acids are the building blocks for protein which also occur in the body naturally. Whey protein is a combination of beta-lactoglobulin, bovine serum albumin, alpha-lactalbumin, and immunoglobins. Whey protein powder offers many health benefits, with lowering cholesterol and complementing weight loss being the highlighted ones. To cater to different dietary requirements, different categories of whey proteins are available in the market.
Types of Whey Protein
There are three main types of whey protein. They are all protein derivatives and are namely, Whey protein concentrate (WPC), Whey protein isolate (WPI), and Whey protein hydrolysate (WPH). There are some essential properties of these types of whey protein given below-
1. Whey Protein Concentrate
As the name suggests, this type of protein contains different quantities of whey concentrate. WPC usually has a low content of fats and carbs. The amount of protein or protein concentration in this category of protein may vary from 30%-90%.
2. Whey Protein Isolate
This is another excellent protein derivative for weight loss and energy gain. Whey protein isolate is the processed form of whey protein with subtraction of all the fats and lactose. This type of whey protein contains a wholesome 90% of protein.
3. Whey Protein Hydrolysate
This type of whey protein is often said to be the “predigested” form of protein. It undergoes a process known as partial hydrolysis. This is a process necessary for protein absorption as well as protein synthesis in the body. In comparison with the other two categories of whey protein, whey protein hydrolysate is easy to digest.
Health Benefits of Whey Protein Powder
Whey protein powders are high in demand protein supplements these days. They come as easy access for additional protein inclusion in the daily diet. With great benefits of muscle mass building, whey protein may also have some therapeutic benefits. Let us not look at some of the key whey protein powder benefits for health-
1. Promotes Weight Loss
Many muscle trainers use whey protein to give rise to lean body mass. Whey protein powders can easily aid weight loss because it boosts healthy metabolism. In addition, protein supplements have shown remarkable results in keeping the appetite fuller for longer. This indicates that whey protein powders can curb hunger and are a classic choice as a weight loss supplement.
2. Builds Muscle Mass
Whey protein powders can effectively manage muscle protein synthesis. This action can ultimately result in muscle building and forming lean tissue mass. In comparison to casein, whey protein works better to gain muscle strength. The best whey proteins in India are capable of muscle mass building and strengthening.
3. Ideal for Muscle Repair
Along with muscle strengthening, whey protein is also an excellent supplement for muscle repair and recovery. The presence of Branched Chain Amino Acids (BCCA) fuels muscle recovery as well as energy into the body. Therefore, any damage incurred due to strenuous workouts within the muscles can be resolved by whey protein intake. This way, whey protein powders can enhance athletic performance and provide extra energy for longer workouts.
4. Easy on the Gut
Many proteins are hard to digest and can take a toll on gut health. However, whey protein has a high amino acids content which has no unwanted carbs. This makes the protein supplement easy to digest without much pressure on the gut.
5. Helps with Cholesterol and Blood Pressure
Research indicates that whey protein supplements can significantly reduce the LDL cholesterol levels in the body. The total cholesterol level count also ranged low in the study’s observation. Another piece of research shows that people who had blood pressure issues observed well-managed blood pressure levels after a few days of regular whey protein intake. Hence, whey protein can have positive effects on people who have cholesterol and hypertension issues.
Best Whey Protein in India
There are many options available in the Indian market for protein supplements. The best whey proteins in India are available on brands like DYMATIZE, MuscleBlaze, Ultimate Nutrition, MuscleTech, etc. People who are lactose intolerant but want the same health benefits whey protein can opt for various plant-based proteins.
Utsaha by Nature Sutra is one of the best plant-based proteins in India designed to provide holistic health benefits along with strength and stamina for muscle building.
Whey Protein Dosage and Potential Side Effects
The common recommendation for whey protein intake is 1–2 scoops, around 25–50 grams per day. This serving works best post-workout. Moreover, one must follow the instructions given on the whey protein powder label for the best results. Also, one must make sure not to overdo the daily protein intake by consuming excess whey protein. Whey protein and other types of proteins can cause the following side effects-
- Reduced appetite
Whey protein powders mostly cause harmful impacts only on people with kidney issues and osteoporosis. People who are lactose intolerant should go for the subtypes of whey protein instead of raw or regular whey protein. However, for most people, whey protein supplements are safe and healthy.
Whey protein powders or supplements are thus an exceptionally solid way to add more protein into the regular or protein-deficit diet. It is a high-quality protein that most people can consume and digest without having many problems. For people indulged in heavy resistance training, bodybuilding, or athletic activity, whey protein powder is an excellent way to gain strength, stamina, and muscle mass effortlessly. For weight loss and toned body, protein is the most wanted nutrient—whey protein is thus the best form of protein for weight loss and energy gain.
Also See: Best Weight Loss Diet Plans
Ans. One can consume whey protein with milk, as a shake, or with cold water. After 30 minutes of exercise, drinking whey protein drinks initiates the body’s recovery by delivering amino acids into the bloodstream rapidly—this how the body renewal gets a boost by whey protein. However, people can consume whey protein at other times as well as per their convenience.
Ans. The water part of the milk contains most of the whey protein. Whey is also a byproduct of the cheese-making process. This is how whey protein is mostly made.
Ans. Though raw whey is safe for most people who do not have any kidney problems, osteoporosis, and lactose intolerance. People who have any of these problems should use the subtypes of whey protein.
Ans. Whey protein is available in powder as well as liquid forms. As per convenience, one can choose the whey protein supplement. After 30 minutes of workout is the best time to consume whey protein.
Ans. Whey protein is a supplement that can be taken by anyone who wants to incorporate protein into their diet. For example, people who want to lose weight, grow lean mass, build stamina and endurance, etc., can rely on whey protein supplements to satisfy their protein needs.