What is Whey Protein?
Whey protein is the most bioavailable source of protein and it’s found primarily in cow milk.
During the cheese fabrication process, the cow milk which is approximately 20% whey, is pasteurized and coagulated to obtain curds and liquid.
This liquid rich in protein is then filtered and purified to remove fats, carbohydrates, water and some minerals.
The final solution is then dried to become whey protein powder.
Types of Whey Protein
We distinguish 3 types of whey protein based on their level of purification.
Whey Protein Concentrate: This is the least concentrated type which has up to 70%-80% concentration of proteins. It is also the cheapest among the 3.
Whey Protein Isolate: This is more purified, compared to whey protein concentrate, having protein concentrates of up to 95%, less water, carbohydrate, and fats. It is also more expensive than whey protein concentrate.
Whey Protein Hydrolysate: This is the most purified form of whey protein from which whey is partially hydrolyzed to produce it. It is usually produced to accelerate protein absorption and it is also the most expensive among the 3.
3 Proven Benefits of Whey Protein
Regardless of the type of whey protein, it is the most commonly used supplement by professional athletes and regular fitness enthusiasts alike. There are a lot of benefits of supplementing with whey protein, let’s take a look at 3 proven benefits of whey protein for exercising individuals.
1. Promotes lean muscle growth
Individuals who undergo high-intensity training usually experience damages to muscle fibers due to protein breakdown, which requires them to consume more protein. To prevent muscle loss, such individuals would find whey protein supplementing very helpful (1).
2. Helps increase fat loss
Consumption of whey protein would lead to a decrease in cravings and need for binging because it produces some form of satiety. A study conducted on obese subjects discovered whey protein supplementing led to fat loss increase (2).
3. Improves overall health
Although these benefits might not fully be associated with sports performance, they still play a part in improving your overall health which is the reason for performing exercises.
How Much of Whey should You Take?
The dosage varies between individuals depending on various factors such as the type of exercise they perform and their daily protein needs which are approximately 1.5 to 2 grams of protein per 1 pound of body weight (or 2 to 2.5 grams per kilo of body weight) for an exercising individual.
Whey protein can then be consumed to meet your daily needs of protein at any time of the day but some people prefer to take it post workout to maximize muscle protein synthesis and prevent the breakdown of muscle tissue.
If you’are more of a visual person, you may like this short video from PictureFit:
Whether you are a fitness enthusiast looking to get the body of your dreams or just someone who wants to lose fat and get in shape, whey protein is a proven supplement that you should consider.
Now it’s your turn. Do you use Whey protein? Did you notice any benefit taking this supplement? Feel free to share your thoughts in the comment section below.
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