Everything You Need to Know about Whey Protein
With its high protein content and amazing health advantages, whey protein powder has become a must-have for athletes, fitness enthusiasts, and anybody looking to achieve their fitness objectives.
Unfortunately, the market is saturated with whey protein powder options, and not all of them are made equal. On the other hand, picking the wrong one can result in unwanted outcomes or even significant health problems. To make sure all your fitness needs and goals are met, we are going to break down everything you need to know about this miraculous powder.
Contents
Top Essentials to Look for
Optimise your recovery and maximise muscle growth with premium quality whey powder. Manufacturers typically begin with low-quality whey, which is then over-processed and packed with a slew of dangerous or superfluous additives, leaving the tub with something that just vaguely resembles the original component. So, what should you look for when picking the best one?
Grass Fed
The bulk of dairy cows are fed processed grains rather than grass, which is an unhealthy diet for our favourite bovines. On the surface, this appears to be a brilliant concept; grain is cheaper, and the cows’ consumption can be properly monitored. In practice, however, it results in lower-quality meat and dairy products. The most significant difference between grain and grass-fed dairy is in terms of fat content.
Any product obtained from grass-fed cows, whether meat or dairy, is lower in saturated fat than grain-based alternatives and higher in healthy fats such as omega-3s and conjugated linoleic acid.
Concentrate Not Isolate
Whey protein powders are commonly classified into two types: concentrate and isolate. These words indicate the amount of processing that the whey underwent, and thus the percentage of protein it contains.
Isolate typically undergoes an additional process, resulting in increased protein levels and lower fat and carbohydrate content. At first glance, these discrepancies may appear to be positive. The difficulty is that whey contains several highly useful fractions in addition to protein, the majority of which are bonded to the fat and eliminated during subsequent processing.
Hormone Free
To maintain their cows disease-free and produce as much milk as possible, many farmers frequently inject their animals with hormones such as rBST and rGBH. While research on the impact of these treatments is controversial and mixed, some data suggests that they may increase the risk of cancer and other illnesses in humans.
No Artificial Dyes
Manufacturers believe that once dried and powdered, whey isn’t particularly visually appealing. To make matters more intriguing, they throw in a slew of dyes that you wouldn’t think would cause any issues.
Free from Artificial Sweeteners
Many companies struggle with regular whey because it is either flavourless or slightly harsh. Logically, they want to discover methods to sweeten it, but adding sugar will alter the nutritional profile and make it less appealing to fitness-conscious clients. So artificial sweeteners, which are often low- to no-calorie, appear to be the ideal solution. People with obesity, diabetes, heart disease and even certain types of cancer, should avoid these.
The Benefits
Now that you know what to look for in your whey powder, let’s explore some of the benefits of using it. Whey powders support weight loss by reducing body fat while preserving muscle mass. Its low carbohydrate and high protein content increase fat loss. Furthermore, whey promotes a sense of fullness, assisting with appetite management. It also has minimal fat, cholesterol, and lactose levels, making it an excellent alternative for those looking to limit their carbohydrate intake.
Besides maximising muscle growth, whey promotes muscle recovery. Daily activity and exercise drain the body’s energy supplies, causing muscular deterioration. Since whey is a natural protein source, it is extremely beneficial for muscle growth and repair.
Whey protein can lower LDL cholesterol (LDL-C), a risk factor for heart disease and stroke. It also improves blood pressure, lowering the risk of cardiovascular disease.
Type 2 diabetes is a chronic illness characterised by high blood sugar and decreased insulin action. Consuming a whey protein supplement before or after a high-carbohydrate meal can help regulate blood sugar levels, which has considerable benefits for those with type 2 diabetes.
Chronic inflammation is a serious health risk and has been linked to a variety of disorders that hurt general well-being. Elevated levels of C-reactive protein in the circulation suggest inflammation in the body. High dosages of whey protein have been shown in studies to lower blood C-reactive protein, indicating that it may have anti-inflammatory properties.
Dosage
How much whey protein should you take per day? The answer depends on several factors, including weight, activity level, and fitness goals. The RDA for protein is a minimum of 0.36 grams per pound of body weight. However, this is merely the bare minimum required to meet basic nutritional demands and avoid deficiency; those aiming to shed weight or gain muscle should consume at least 30% of their daily calories from protein.
