News Flash: You Need to Use Whey Protein Shakes
Adding whey protein to your diet is known to bring many great benefits to your daily life. The main benefit of using a whey protein shake is its versatility. There is only so much nutrients were able to take in through our natural diets even when we are consistently meal prepping. Whey protein enables athletes to provide their body with vital nutrients before and/or after workouts and promotes muscle growth and expedited muscle recovery. On the other hand, using whey protein as a meal replacement shake helps promote weight loss without jeopardizing the vital nutrients that our bodies need to perform on a daily basis.
What is Whey Protein?
Whey protein is made up of a combination of proteins that have simply been separated from whey. Whey is a yellow translucent liquid that remains, once milk has been curdled. Have you ever wondered what the liquid at the top of a freshly open yogurt cup was? That liquid is whey. It is known to be a secondary product of the manufacturing of cheese and was formally discarded by companies but now is sold as a dietary supplement for both protein powders and shakes.
Whey protein is a complete protein. A complete protein, also known as a whole protein, is a source of protein that encompasses a sufficient amount of all nine of the essential amino acids. These amino acids are vital for the dietary needs of humans as they promote healthy bones and repair our muscles, organs and virtually every body part and tissue within the body. Whey protein shakes are a great way to receive all the necessary amino acids due to the fact that it is easier and faster to digest when compared to foods which are also complete proteins such as meats, dairies, eggs and rare vegetable proteins such as quinoa.
What is in Whey Protein?
Whey protein is a balanced product of amino acids and peptides. It is a great source of sulfur amino acids (methionine and cysteine), branched chain amino acids (leucine, isoleucine, valine) and glutamine.
Whey protein consists of:
- 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
What Types of Whey Proteins Are Available?
Whey protein comes in three primary types: whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).
- Whey Protein Concentrate: WPC encompasses low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in whey protein concentrate depends on how condensed it actually is. Higher end concentrates end up to 90% protein while and the lower amounts up at 30%. It is also is the cheapest and most common form of whey protein.
- Whey Protein Isolate: WPIs are processed even more in order to remove all of the fat and lactose in the whey. WPI is usually left at least at 90% protein. Whey Protein Isolate is known to be the most expensive type of whey protein. It has a variety of approaches in order to purify the concentrate to keep many of its beneficial qualities.
- Whey Protein Hydrolysate: WPH is known to be the “predigested” form of whey protein. It already has undergone partial hydrolysis, which, is a necessary process that is completed in order for the body to absorb the protein you give it. Whey Protein Hydrolysate does not entitle as much digestion as the other two forms of whey protein, Whey Protein Isolate and Whey Protein Concentrate. In addition to workout protein powders and shakes, it is frequently used in medical protein supplements and infant formulas. This is because of its improved and simple digestibility and reduced allergen potential.
Health Benefits of Whey Protein
- Whey is an Excellent Source of High-Quality Protein. It is filled with all the necessary amino acids we strive to have on a daily basis. Whey protein has a very high nutritional value and is also one of the best dietary substances of high-quality protein you can get your hands on. It is easily digestible and is absorbed quickly by the body.
- Whey Protein Promotes Muscle Growth:
- Building Blocks: Whey protein delivers protein and amino acids, which are what serve as the building blocks in order to increase muscle growth.
- Hormones: Whey protein increases the release of anabolic hormones that can fuel muscle growth, such as Insulin.
- Leucine: Whey protein is high in an amino acid named Leucine. Leucine is known to stimulate muscle protein production at the molecular and genetic level.
- Fast Absorption: Whey protein is absorbed and utilized very quickly by the body muscles in comparison to other types of protein.
- Whey Protein Can Help With Weight Loss. It is well known that protein is great for boosting metabolism. Whey protein can boost metabolism by 80 to 100 calories per day, making people eat fewer calories per day without even knowing. When using whey protein to as a meal replacement substitute, you’re able to quickly reduce the number of calories you take in without depleting your body of vital proteins.
How Much Whey Protein Should You Take to Build Muscle?
The minimum amount of whey protein that an individual should take in for building muscles is measured to be 1.2 grams of protein per pound of body weight. For example, if you weigh 250 pounds that means that the minimum amount of protein you should take in is 300 grams of protein per day in order to promote muscle growth. Serious athletes should increase their protein intake to an amount closer to 1.5 times their body weight.
While whey protein shakes are essential for helping us achieve any health and fitness goal whether it be weight loss or muscle growth, we can also make sure we eat foods that are high in proteins. We’ve put together a great list to get you started with protein-packed foods and you can check it out here.
The bottom line is that if your goal is to build more muscle mass or lose fat, then you should be using a whey protein supplement. You will only get out of your body what you put in it; and whey proteins are the quickest, most efficient way to provide your body with the nutrients it needs to achieve any health and fitness goal.