Supplement for athletes and casual exercise enthusiasts alike, Proteins are made up of amino acids and are the basic building blocks of your body. If you don’t get enough protein in your diet, you cannot build muscle, especially if you work out on a regular basis because you tear down muscle each time you work out. If you are on a weight-loss plan, protein can help satisfy your hunger and provide needed nutrients and energy to keep you going throughout the day. Whey protein, a nutritious form of protein, is isolated from milk whey, the liquid substance that is a byproduct of cheese production, and has had its fat removed to process it to be used as a food additive. Most whey protein by itself is sold in powder form and is easy to use with just a few simple ingredients.
I will explain the different types of whey so you can understand the differences, then you can choose which is the best whey for you.
Whey Protein Concentrate – This type of whey goes through the least amount of filtering and processing, and is often higher in fat and carbohydrates due to the cheaper manufacturing costs. Often 70-80 percent protein.
Whey Protein Isolate – This type of protein has been filtered removing most of the fat and carbohydrates leaving a high fast absorbing quality protein. Above 90% pure protein
Hydrolysate protein – Often the most expensive of all the protein powders available due to it being filtered and pre digested, making it very easy for the body to absorb, some manufactures use 2 to 3 of these methods so check the label to find out what you are getting for your money!
- Bovine serum albumin (BSA)
- Immunoglobulins (IgG1, IgG2, secretory IgA and IgM)
- Smaller components: iron binding proteins (lactoferrin, lactoferricin), calcium, potassium, sodium, phosphorous, Vitamins A, C, B1, B2, B3, B5, B12, folic acid and biotin.
Research suggests that milk-based proteins such as whey protein are superior to other forms of protein for muscle growth, also called anabolism. In addition to providing the calories needed for muscle gain, whey protein appears to have several physiological effects conducive to muscle gain. A study published in the April 2005 issue of the “Jouranl of theAmericanCollegeof Nutrition” found milk-based proteins, such as whey, promoted improved rates of amino acid uptake and protein deposition in muscles. The researchers suggested this may promote increased muscle gain.
Whey protein contains immunoglobulins and lactoferrin, which may help support your immune system. However, consumption of vitamins and minerals is still important for immune health.
Consuming low levels of protein may cause you to lose muscle mass instead of fat. According to a study published in the March 2008 issue of the journal “Nutrition & Metabolism,” whey protein supplements may ensure that the weight you lose comes from fat rather than muscle.
- Prepare a shake as above but add some yogurt.
- Drink shake about 30 minutes before exercising. As you work out, your muscle fibers will be broken down and your stored carbohydrates (glycogen) will become depleted. A pre-workout shake will help prevent muscle breakdown and provide more energy.
- Prepare a shake as above but add honey and quick oats.
- Drink this shake within 20 minutes after exercising. You need to feed your muscles as soon as you are done exercising to help your body recover.
There are 3 types of whey protein: isolate, concentrate and a blend of both. Isolate is the most pure form and most expensive; however, it is the best for your body. The others are fine as well, but the concentrate contains more fat; the blend combines the 2. Both are acceptable forms and are good for those on a budget.