All You Need To Know About Whey Protein

What is Whey Protein?

Whey protein is a type of protein extracted from milk. Milk is basically composed of 2 types of protein – Casein and Whey. Whey protein can be either separated from milk leaving rest of the casein behind or it can be extracted as a by-product of cheese produced out of milk.

Whey protein is a dietary supplement that contains 9 essential amino acids and is low on its lactose content as compared to milk. Milk constitutes of about 20% of Whey protein and the rest 80% is casein. Whey protein is used for gaining lean muscle mass, muscle recovery or repair and also weight loss.

What are the types of Whey Protein?

Types of Protein Powder

There are three main types of Whey protein – Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI) and Whey Protein Hydrolysate (WPH)

  1. Whey Protein Concentrate (WPC): This contains about 29% to 89% of protein by weight depending upon how concentrated it is and is quite low on fats and carbohydrates like lactose.
  2. Whey Protein Isolate (WPI): This type is further processed to remove fats and carbohydrates like lactose. It contains about 90% of protein by weight.
  3. Whey Protein Hydrolysate: This is a type of whey protein which is pre-digested through hydrolysis and hence is easier for digestion especially beneficial to those who are lactose intolerant. This type of protein is hence used in medical supplements and for infants due to its easily digestible and less allergenic properties.

What are the benefits of Whey Protein?

Lean Muscles

  1. Muscle building: Whey protein helps in growth, repair and recovery or body cells since protein is a major component required for growth. Human body can make some of the protein required on its own whereas the rest of the protein which should come from the 9 amino acids can be consumed from dietary supplements in form of Whey Protein. As compared to foods like lean meat, whey protein is easily digestible and is better absorbed by the body, the faster body absorbs the quicker is your muscle growth and recovery. Also, this is type of protein that is low-fat or fat-free.
  2. Weight Loss: Research has shown that consuming whey protein helps in dealing with those hunger pranks as it can keep you full for hour. Besides the fat content in whey protein is either low or is totally fat free so when consumed in appropriate amounts in can aid in weight loss.
  3. Stronger immune system: Researches have shown that with supplementation of whey protein the glutathione levels can be increased which helps in building a stronger immune system. Glutathione levels are reduced with intense physical activities which has an adverse effect on the immune system.

It is known through research that Whey protein can also help fight against some types of cancer like prostate and colon. Also, it helps combat with diseases like asthma, hypertension and other cardiovascular disorders.

What are the side effects due to excess consumption of Whey Protein?

The amount of protein in excess of what is required by your body breaks down into amino acids which travels down to your liver and gets converted into cholesterol and fat. Hence it is vital to consume an optimum amount of protein as per your body’s specific requirement.

Excess protein converts into uric acid which can cause Gout. Gout is a type of arthritis that can lead of severe inflammation and stiffness of muscles and joints rendering it nearly impossible to undergo workout training.

Also, your kidneys and liver need to work overtime in order to digest the excess protein or get rid of it through the water you consume.

It is important to increase your level of physical activity with consumption of whey protein as it does not automatically get converted into muscles, the excess or unwanted protein in such case gets converted into fat and cholesterol.

How much Whey Protein do I need to consume?

The amount of protein your body requires varies greatly depending upon your physical stats like weight, fat composition, your fitness goals, your level of training or physical activity etc.

However a generalized and common scale of measurement is for every Kilogram of body weight, you need about 0.8 grams of protein. However, for training athletes, the recommended amount is about 1.2 grams to 1.6 grams of protein per Kilogram of body weight. [Source: Definition of wellness]

About 15% of your total calorie intake should come from protein.

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