How much Protein Do You Need?
The amount of protein that you will need on any given day depends on whether you lead an active lifestyle or one that is sedentary. If you live a fairly sedentary lifestyle then you will need to consume at least 0.36 grams of protein per pound of your body weight. On the other hand, individuals who lead an active lifestyle will need to double the number of proteins they take to a minimum of 0.8 grams to 0.9 grams per pound of body weight. Doing this consistently will ensure that your body has a sufficient protein intake to enable it to sustain your body functions.
What Is Whey Protein?
Whey protein is basically drawn from cow milk which usually contains about 20% whey protein the other 80% being casein protein. Over time, research has shown that whey protein is a complete protein since it comes with all the 9 essential amino acids needed by the body for different functions. It is usually produced when this cow milk is taken through a process called coagulation. This is the process that is used in the production of cheese with whey protein being a by-product. Whey protein powder is normally obtained when the liquid whey that results from this process is warmed then dry sprayed.
Types of whey protein powders
- Whey Protein Concentrate: This is whey protein that is obtained when liquid whey is warmed before it is spray dried. It normally contains very low levels of fats and carbohydrates in the form of lactose. The protein concentration usually varies from 30% to 90%.
- Whey Protein Isolate: This is whey protein that is obtained by the further removal of fats and carbohydrates to boost its percentage of protein. The end result is normally whey protein that has up to 95% of protein concentration.
- Whey Protein Hydrolysate: This type of protein usually requires the least form of digestion since it comes predigested. Normally this is done through the use of enzymes which break down the peptide molecules into forms that boost absorption of the resultant amino acids into the body.
What Are The Benefits of Whey Protein Powders?
Whey protein is considered one of the most valuable sources of high-quality proteins. It contains all the essential amino acids that are needed for the optimal function of diverse body systems. It is also very easy to digest and absorb into the body system thus making it very key for people who are involved in intense exercises.
Fat-Free Mass Gains
Whey protein is very vital for supplying the body with the proteins needed for the building of muscle. If you are actively working out then you will find it very vital as it leads to significant muscle growth over a short period of time. Ensure that the whey protein is consumed one hour before and after the work outs. Even more beneficial is that its protein is fat-free.
Boosts the Immune System
Over time, research has shown that the immune system is always negatively impacted by low levels of glutathione. One of the key factors that normally lead to such low levels of this antioxidant is strenuous exercises similar to the ones that are normally done by athletes. However, whey protein has been shown to be very vital in boosting the levels of this antioxidant in the body. Thus taking a portion of it before exercise can help sustain healthy levels of glutathione to boost immunity in the long term.
Good For Weight Loss
Losing weight while maintaining optimal levels of protein is one of the most difficult things you can ever embark on. However, it has been shown that taking Whey protein while on a weight loss program can aid in cutting body fat by a great margin while maintaining lean muscle. It also works efficiently to suppress appetite and boosts the body metabolism to activate the breakdown of calories.
It helps In Fighting Type 2 Diabetes
People who have low levels of insulin will find whey protein very vital in fighting Type 2 Diabetes. The reason being that whey protein normally increases the levels of insulin in the body and boosts the body’s sensitivity when it comes to responding to its effects. It also works efficiently in moderating the blood sugar levels thus bringing this type of diabetes under control.
Who Can Benefit From Whey Protein?
- Body builders who need a quality source of protein to achieve impressive muscle gains.
- Athletes who need a healthy source of protein to add to their diet to perform at optimal levels.
- Individuals who are looking for a healthy source of dietary protein to supplement other protein sources.
Side Effects of Whey Protein
- Stomach Problems: If taken in excessive amounts they can lead to minor problems like Nausea, bloating, pain and some flatulence.
- Lactose intolerance: If you are lactose intolerant this type of protein is not good for you as it is derived from cow milk.
- Renal Problems: In case one has kidney problems then it is also advisable that they stay away from these proteins as their excessive consumption can lead to amplification of their kidney problems.
- Osteoporosis: They are also known to cause a mineral imbalance in the body which leads to a weaker bone density that eventually results into osteoporosis.
How and When to Take Whey Protein
Since it comes in powder form, you are not limited in the number of ways that you can take whey protein; you can add it to smoothies or mix it in water or milk. It is advisable that you take it as per the recommendation on the labeling which is usually between 20 -50 grams per day depending on your needs.
When it comes to the question of when is the right time to take the whey protein, it is recommended that you take around 10 -20 grams an hour before your work out and between 20 -40 grams immediately after your workout. Doing this means that the proteins will work very efficiently to boost endurance, prevent muscle depletion, enhance your recovery and activate muscle protein synthesis.
What to Look For in a Good Whey Protein Powder
There are three key things that you need to look for in a good Whey protein Powder:
- Ensure that the whey protein powder is manufactured with only natural ingredients. You can quickly establish this by checking out the labeling.
- Ensure that the manufacturers of the whey protein powder you settle on have been on the market long enough so that you are confident in the credibility of their product.
- Ensure that the percentage protein per gram of the Whey protein you pick matches your needs so that you can achieve your goals sufficiently.
It quite evident that whey protein has so many benefits. However as outlined above there are also side effects that come with the intake of such proteins. Therefore, it is advisable that before one purchases the protein powder they seek the guidance of someone more knowledgeable about its use.