Whey Protein for Muscle Building and Weight Loss | Everything you need to know
If you are looking to build muscle or lose weight, Protein is one of the most important nutrients you need to take care. Whey is a component of Milk Protein.
When we make cheese, the solid component has casein, Whey is the liquid part of milk that separates during cheese production.
Whey is used as a protein supplement. It is very useful for hitting targeted daily protein goals. Whey is absorbed faster than other forms of protein, which means it also increases muscle protein synthesis used to break a fasted state.
Unflavored whey protein tends to be a little bitter or sour, so Whey is routinely flavoured (chocolate or vanilla) as supplements.
Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate
About 70-80% protein. Contains some lactose (milk sugar) and fat, and has the best flavor.
90% protein, or higher. Contains less lactose and fat, and is missing a lot of the beneficial nutrients found in whey protein concentrate.
Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster.
How whey helps you lose weight
Protein has been shown to help weight loss by boosting metabolism (burns calories) and reducing appetite (adds calories). Whey protein can help increase fat loss, while preserving lean muscle mass.
How much protein do you need per day?
The average person needs 0.8 grams of protein a day per every kilogram of body weight. So if you weigh 60 kg, yo will need around 50 gms of protein. A more active person or athlete may need more, even double the protein per kilogram of body weight a day. Please note that you can get all your proteins from regular food – meat, milk, egg, pulses, seeds, nuts etc., but if you are vegetarian or into a lot of junk food, you may have difficulty in consuming the required protein in meals, so whey protein may help.
It entirely depends on your body’s protein needs. A commonly recommended dosage is 1-2 scoops (around 25-50 grams) per day.
When should you have whey?
preferably in the morning, pre-workout and post-workout.
Does it give you results?
Regular exercise, healthy well balanced diet, sleep and overall healthy lifestyle supported with supplements will show results. Depending only on supplements can be harmful.
Is Whey safe for you?
Don’t go overboard. Excess protein of any kind will be stored as fat in the body, and can increase the risk of dehydration. Too much protein may also increase a person’s risk for calcium loss and osteoporosis. People who are lactose intolerant should also take caution. Always talk to your dietitian or doctor before starting protein supplements.
Always buy from trusted brands that have good reviews. Many cheap brands available in the market may be dangerous for your health.
Note: MahaPunjab health articles are intended to be used for educational and information purposes only. MahaPunjab.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be intentionally expressed through pages hosted under MahaPunjab.com
Source: Examine.com, Affimity