A Beginner’s Buying Guide for Whey Protein

During the cheese-making process, whey is the remaining liquid part (obtained after the coagulation of milk). Milk contains two forms of protein: casein (80%) and whey (20%).  Due to its nutritional content, it has evolved from a waste by-product into a highly sought-after commodity. Whey is separated during cheese manufacture and then goes through a number of processing steps to form whey protein – a powder that is commonly used in shakes, meal replacements, and protein bars. Whey protein is generally flavored because it doesn’t taste very nice on its own. Powders with chocolate, vanilla, and strawberry flavors are popular. 

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The three primary types of whey protein are whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH). Let’s look at each one individually:

1. Isolate Whey Protein: Whey Protein Isolate is processed further to remove all fat and lactose. WPI normally contains at least 90% protein.
2. Hydrolysate Whey Protein: Hydrolysate, often known as hydrolyzed whey, is pre-digested whey. It is absorbed more quickly than the other types. Hydrolyzed whey causes a 28-43 percent greater rise in insulin levels than isolate whey.
3. Concentrate Whey Protein: Whey Protein Concentrate contains fats and carbohydrates. Protein concentration is proportional to the amount of protein in WPC. Lower-end concentrates typically comprise 30 percent protein, whereas higher-end concentrates might have up to 90 percent. Overall, it’s the tastiest of all the whey protein options. 

Who Should Take Whey Protein Supplement?

If you’re an athlete trying to gain muscle or fill nutritional gaps, whey protein has its place. Most people, on the other hand, get enough protein from their diets and don’t need supplements.

Who Should Not Take Whey Protein Supplement?

Whey protein should not be consumed by people who have a milk allergy or intolerance. It has the potential to cause an allergic reaction in certain people. There hasn’t been enough research done on how it affects pregnant women. However, if you’re pregnant or breastfeeding, it’s recommended to stay away from whey protein. Before consuming any sort of protein powder, see your doctor if you have kidney illness. 

When Should You Take Whey Protein Supplement?

Whey protein can be consumed as a pre or post-workout supplement, in the morning with breakfast or at night before bedtime. Most people choose to consume Whey Supplements 30-45 minutes before their workout (pre-workout meal) or within 30 minutes of their workout (Post-workout meal).

Whey Protein Dosage Recommended by Experts 

The amount of protein you need to grow muscle depends on your training, just like it does for weight loss. The suggested quantity of protein to grow muscle for persons who train moderately (three times or fewer per week) is 2.2 grams per kilogram of body weight. The suggested quantity of protein to grow muscle for a 200-pound person is 200 grams per day, according to this recommendation.

If you’re merely moderately active, you could need a little less protein (as low as 1.6 grams per kg body weight). If you just work out three times a week or less, start with a reduced protein intake.

Whey protein supplements make obtaining a high protein goal for highly active people (four or more workouts per week) much easier. Drinking a shake mixed with two scoops of whey protein right after a workout not only offers 25 grams of protein but the amino acids in whey protein also travel to the muscle quickly, aiding in recovery.

Potential Side-Effects of Whey Protein Supplement

People who have a milk allergy may also have a whey allergy. Whey protein does not usually cause any side effects when consumed in moderate amounts. Consumption of really high doses, on the other hand, can result in:

1. Stomach aches
2. Unwanted weight gain
3. Increased cardiovascular risk
4. Kidney problems
5. Cramps
6. Decreased appetite
7. Nausea 
8. Headache 
9. Fatigue

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Conclusion

Whey protein is an extremely beneficial way to increase your protein intake. It’s a high-quality protein source that the human body can absorb and use effectively. This is especially important for athletes, bodybuilders, and anyone looking to improve muscle mass and strength while shedding fat.