Welcome to our Whey Protein guide! This page contains everything you need to know about whey protein and the information you need to choose the whey protein powder that is right for you. Whey protein powder is undoubtedly one of, if not the most, utilized supplements by physique competitors, strength trainers, athletes, and even just general health/fitness enthusiasts. Its high bioavailability and anabolic properties of whey protein, it should be a staple in most any trainees supplement stack. We will take a look at what exactly whey protein is, where it comes from, how its produced, what types there are, how you might benefit from using it, and any side effects it poses.
What is WHEY Protein & It’s Origin?
Term “whey” refers to milk serum, which is the liquid by-product produced during the curdling of milk. Whey proteins make up about 20% of the protein content in animal milk, with the rest of the content being casein fractions. Main whey proteins we ingest are denoted alpha-lactalbumin and beta-lactoglobulin.
Whey protein is a complete protein source, it contains all 9 of the essential amino acids. Unlike Casein Protein, whey protein remains readily soluble in liquid environments and over varying pH ranges. Basically whey protein is the by-product of cheese production due to the precipitation of casein fractions after treatment with acidic solutions.
Production of whey protein from whey itself can proceed via several membrane filtration methods depending on the desired protein content, example: microfiltration,ultrafiltration.Special enzymes are combined with the milk, causing the curds and liquid whey to separate. After the protein is filtered it is spray dried to give the desired powdered product which may then be utilized by the supplement manufacturer for further modifications like flavoring, coloring, and more.
What Types Of Whey Proteins are There?
Best Proteins on the market will be one of the 3 featured varieties:
>>Whey Protein Concentrate (WPC): Produced via ultrafiltration of whey this type of protein is usually lower then 90% of protein concentration, and can be as little as 20%. Many brands of whey protein powder supplements have WPC listed as an ingredient on the product label, such as “WPC 80”. Rest of the concentration would be made up of lactose, minerals, and fats.
Example: Elite Gourmet Whey Protein
>>Whey Protein Isolate (WPI):This is the purest type of whey protein obtainable. It is typically between 90-95% protein. Because it contains little or no lactose, it is a good source of protein for people who are lactose-intolerant. It is also very low in fat. WPI products usually cost more than WP Concentrate because of the extra purity and greater protein content.
Example:Dymatize ISO-100 Isolate
>>Whey Protein Hydrolysates (WPH): Relatively new technique in whey protein production, whey protein hydrolysates are produced via enzymatic hydrolysis of either WPCs or WPIs. Its a method of “pre-digesting” the protein by separating peptide bonds,hence the time for digestion and absorption of amino acids will be reduced. This makes it easier for your body to absorb the whey protein and may lessen the possibility of whey protein side-effects. Adults generally need not worry about this safety aspect provided they use the supplements responsibly.
Example:Optimum Nutrition Platinum Hydro Whey
How To choose the right Whey Protein?
It should be noted that whey protein itself is a food source, but it is still oft referred to as a supplement since the Food and Drug Administration currently does not regulate supplements. Choosing the right whey protein supplement will come down to a few factors including: budget, quality, flavor, lactose tolerability, and intended uses. Search our site for best selling protein powders.
How Whey Protein Works & the Benefits?
There are a multitude of benefits from ingesting whey protein that stem from the biological role of essential amino acids. Whey protein is a complete protein “contains all 9 of the essential amino acids” with a significant amount of L-leucine, which is pivotal for stimulating the Mammalian target of rapamycin (mTOR) pathway “which regulates muscle protein synthesis” there for it serves an invaluable role to individuals looking to improve their fitness and even just overall bodily function.
Whey Benefits Summery
>It is rapidly absorbed/digested
>Can be conveniently added to anyone’s diet
>Complete protein source, with a particularly high L-leucine
>It increases anabolic response to resistance training
>Helps maintain muscle mass and prevent age-related muscular atrophy
>Enhances immune system functioning
Can Anybody Benefit From Whey Protein?
The most obvious beneficiaries of whey protein supplementation will be those who are physically active and looking for an optimal way to kick-start the recovery process after an intense training bout, but even those concerned with just basic health and bodily function can stand to benefit as well.
>Bodybuilders & strength trainers
>Recreational exercisers and those new to weight/strength training
>Anyone looking to get more protein in their diet
Foods That Contain Whey Protein
>Some dairy butters and creams
>Baked goods that use whey during preparation
Are there in Side Effects from taking Whey Protein?
Whey protein is generally well tolerated by the majority of users, but in special circumstances there is the risk for certain side effects, we have listed a few common ones:
>Increased bowel movements,Passing gas
These side effects can generally be easily alleviated by monitoring your total protein intake and making sure you are aware of any possible food allergies that you may have.
How,When and How Much Whey Protein Should I Use?
Whey protein supplements don’t have to be bland and chugged down in a matter of seconds like so many people seem to believe. With a little creativity it is possible to create some delectable hi-protein shakes and foods using your whey protein.
Whey protein supplements don’t have to be restricted to certain times either. In reality, whey protein is just that, a protein; it can and should be utilized whenever you are looking for a high-quality source of protein to add to your diet. That being said, it is indeed beneficial to ingest whey protein around your workout times so don’t neglect your pre or post-workout nutrition.
To figure out how much to take can be a little tricky and you will need to figure out your caloric and macronutrient allotments. Once you are done with that simply use your whey protein supplement accordingly to reach your intended macronutrient goals for the day. If you choose to use it as your main source of protein or just as a quick shake after your workout you really can’t go wrong.
Search Our Site once you have decided to purchase a particular protein, we only feature the best rated top selling workout supplements.