I first hear about whey proteins from my friends who always seemed to be going to the gym. From my understanding, it was something they used to help them bulk up and gain strength so they could push harder at the gym. While bodybuilders and gym regulars were the first users of whey protein, they’re no longer the only ones who are reaping the benefits. Now athletes of all sorts and casual exercisers or all fitness levels are reaping the benefits of whey to maximize their workouts.
In this article, we will get to the core of what science talks about whey protein powders. Get to learn whether you should or not use whey protein, the dos and don’ts, and how to make the right choice when purchasing the whey protein in case you decide to use it.
What is Whey Protein?
Whey protein is a liquid byproduct made from cheese that is purchased as a dietary supplement in protein shakes and powders. Before this discovery, Whey protein used to be disposed of by cheese manufacturers as a waste product.
Taking whey protein is one of the best, and easiest, ways to increase your protein intake quickly. Depending on what physical activities you’re doing, the amount of protein to take will differ. Always make sure you only take the supplement in moderation and so that the amount correlates to your daily needs.
When combined with other weight management and workout supplements, you ensure you get the results you want quickly.
Benefits of Whey Protein Powder
- It helps in weight loss by focusing the loss on fat and preserving lean muscle.
- It decreases triglyceride levels which are associated with diabetes and kidney disease.
- It is known to slow down the progression of some cancers and the undesired weight loss of certain cancer treatments.
- One of the best ways to increase muscle mass and increase power during sports or physical activities.
- It increases the levels of glutathione, the body's main water-based antioxidant.
Do’s and Don’t’s
In order to benefit from whey protein, it’s important to know the dos and don’ts associated with Natural whey protein. Read on to learn more.
DO take the right amount. Always make sure you are taking the right amount according to what you need or what is recommended by your doctor. Most manufacturers will have guidelines for you. Generally, you can take 10-20 grams of whey before a workout, or about 20-40 grams after your workout to help aid in muscle recovery. Of course, everyone differs, so be sure to see what is right for you.
According to research, the human body can normally absorb 0.91 g of protein per pound of body weight per day. DON’T go over this limit. According to the CDC, ingesting too much protein can cause weight gain, higher cholesterol, and possibly kidney problems. Meaning, if you take too much whey, it can be bad for you, and it may very likely cause you to gain weight. Which is probably not what you want.
DO take whey if you’re a physically active adult who is looking to improve your body’s build, improve your immune system or keep your muscle mass toned. While you should be taking the supplement daily, it only makes a difference if you’re at least working out twice a week. Otherwise, you might be taking in more than your body is using.
If you’re a young child or adolescent, DON’T take whey protein. It is not recommended for young people who are still developing to substitute natural whole foods for protein supplements. Natural foods are rich in vitamins and nutrients that are essential to growth and development.
DO NOT change your schedule of intake. Always make sure you set a plan for yourself or with your dietitian to make sure you’re taking the protein on a regular basis. By taking them regularity, your body will be able to adjust and use the essential amino acids to build and fuel muscle production. You can set the times you take whey to whenever is best for you, for example, a 10 g shake in the morning and another in the evening, just so long as it is consistent and works with your schedule.
Picking Whey Proteins
DON’T just pick any one. Protein powders are not regulated properly by the Food and Drug Administration, so always read the ingredient labels in the whey protein brands and make sure the brand you opt for doesn't have artificial add-ons like supplements, preservatives, sweeteners or extra calories from carbohydrates.
DO consider taste. Taste is an important consideration. If you plan on using the whey protein as a support for your exercise program, casein is a good choice because it digests quickly and contributes to the growth of lean muscle mass. In case you have dietary limitations that limit your consumption of milk products, you might consider soy or other vegetarian versions. Protein powders that are derived from animals may causes digestive problems in some people.
If you’re looking for that little something extra to help increase muscle mass, whey protein might be for you. It doesn’t matter if you’re a body builder or someone who is just lifting the weights occasionally to keep toned and tight. Depending on your needs, you can take whey before your workout to increase endurance or after your workout to boost muscle recovered and protein synthesis. Start making the most of the effort you put in and start working into whey into your daily routine.