Whey protein is the collection of globular protein extracting out from the liquid part of milk separated after making cheese. It contains lactose, protein and minerals. People consider it as a complete protein because it contains all the essential amino acids.
Many experts and professional bodybuilders often recommend to eat whey protein as supplement diet to gain more muscles and burn fats along with muscle building exercises. Compare to any other protein, whey protein is slightly better. Besides, consuming whey protein also gives many health benefits.
Types Of Whey Protein:
There are three types of whey protein. The types are name as whey protein concentrate, whey protein isolate and whey protein hydrolysate.
1. Whey Protein Concentrate:
It generally contains 70-80% protein and the level of sugar and fats content is low. The amount of protein content varies depending on the level of concentration.
2. Whey Protein Isolate:
The amount of protein contains in whey isolate is 90%. It also contains very little amount of sugar and fats.
3. Whey Protein Hydrolysate:
This type has already undergone partial hydrolysis that is very necessary for the body to absorb protein. Whey protein hydrolysate contains zero per cent sugar and fats. And it is mixed with enzymes for faster digestion into the bloodstream. This type is best if you really want to lose your body weight.
How does Whey Protein help In Bodybuilding And Weight Loss?
Eating whey protein daily is beneficial for both bodybuilding and weight loss. It improves body metabolism and burns fat. It also helps in developing lean muscles.
It preserves lean muscles in the body when you are dropping your weight. This ensures that when you lose body weight the majority of losses will be fat.
Whey protein during the resistance training will help in both repairing and gaining more muscles. It also helps in improving strength and further increases the overall workout performance.
Building the body or lose weight depends on the quantity of whey protein you eat daily. If you want to build muscle, you should take about 70-90 grams daily base on your body weight. And for weight loss purpose you should take only about 20-30 grams daily.
Time To Consume:
Bodybuilders need to divide and take its daily requirement in three phases (Breakfast, pre-workout and post-workout). This will help in providing consistent energy to them during the workout and will repair muscles and help grow new muscles after the workout.
Time for taking whey protein for weight loss is different from that of muscle gaining. You should take it about 30 minutes before taking a meal. This will suppress your appetite and make you eat fewer foods.
How To Take?
You can drink mixing with water or unsweetened nut milk like cashew, almond and coconut. This type will give the best result to you. And always try to avoid mixing with milk and drink it because milk contains a good amount of sugar and this may affect your overall health.
Is Exercise Necessary With Whey Protein?
Exercise is much if you consume whey protein. Taking it with your normal daily meal will make you excess in calorie. If you exercise daily, this calorie excess will use up and help in gaining muscles or losing weight.
So, whether you are going to lose weight or gain muscles you should perform a regular exercise for at least 45-60 minutes daily.
Some Health Benefits:
More evidence is required but many researchers say that besides weight loss and muscles gain, whey protein has other health benefits. The benefits include lowering cholesterol level, improving the immune system, reducing blood pressure and cardiovascular disease.
For HIV patients, it helps in reducing weight loss. And it also helps in the treatment of cancer due to its anti-cancer properties. Another benefit of whey protein is that it contains some amount of antioxidant which is very essential for good health.
Possible Side Effects Of Whey Protein:
High dose consumption of whey protein can cause stomach pains, reduce appetite, nausea, frequent headache, fatigue, etc. It also can affect the skin causing acne.
And this food supplement may cause many other health issues if you have an allergy of milk and milk product. So, it is better to consult with a medical professional before taking it.