Whey is the Way
No matter your goals, whey can help. It's one of the first supplements you should consider-if not the first-when starting a muscle-building or fat-loss program.
To get the results you want, you can't ignore training, you can't forget proper nutrition, and you can't be a cheese-maker. You can't waste your whey.
Do you love your body?
Are you hitting the gym regularly to get that perfect body you have always dreamt of? But after spending so much of your time and effort in the gym, did you ever notice if you are getting sufficient proteins from your diet? If not, then here is a good chance to know and also to include the necessary “protein” in your diet. As you know, bodybuilding is the process of progressive exercise to control and develop one’s musculature.
What is Whey Protein?
Whey protein is one of the main groups of proteins found in milk, which is isolated from a liquid by-product of cheese production and is best protein supplement. It is commonly used as a protein supplement to promote muscle growth and to improve strength. This protein is a typical mixture of alpha (α)- lactalbumin, beta (β)-lactoglobulin, immunoglobulins and bovine serum albumin.
Whey protein consists of all the essential amino acids and serves as an alternative to milk. It also acts as an effective supplementary treatment for heart disease and diabetes. Strengthening the muscles of a human body with the help of supplement is the role of whey protein in bodybuilding.
The Wonderful Types of Whey
Depending upon the process procedure whey protein is classified into three main types.
1. Whey Protein Concentrate
2. Whey Protein Isolate
3. Whey Protein Hydrolysate.
The three types are differed by the amount of protein content present without any of other dairy products such as lactose (milk sugar), fat and various immunoglobulins.
Whey Protein Concentrate (WPC)
Whey Protein Concentrate contains the lowest protein about 55-89%. Other 11-45% is made up of lactose, fat and higher amounts of immune-enhancing peptides like alpha-lactalbumin and immunoglobulins. Out of the three components, WPC is the cheapest one. People with lactose intolerant will have a trouble with a higher dose of whey protein concentrate.
Whey Protein Isolate (WPI)
Whey Protein Isolate has an average of 95% protein with minimal fat and lactose. The filtration process used for WPI keep many of beneficial qualities of the WPC. Hence, this is more expensive than WPC. For lactose intolerant people whey protein isolate is suggested.
Whey Protein Hydrolysate (WPH)
Whey Protein Hydrolysate has about 99% protein and is a further degraded protein. The bioavailability is more in hydrolysate and is the most expensive than other two proteins.
So why is it that so many bodybuilders take protein shakes? Well, protein is used for the production of muscles. Proteins are also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without adequate protein, our bodies can't put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein our muscles wouldn't heal up as quickly and could therefore lead to overtraining your muscle which could lead to injury.
Also, after a workout is one of the best time to get protein into the body so that the protein can be delivered to your muscles, to begin healing the "micro tears" (very small tears in the muscle tissue, caused by intense contraction of the muscle during workout) in the muscle.
Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since protein shakes only take about 30 minutes to reach the muscle after ingestion. Definitely, we can see the advantage to taking a protein shake in this instance.
Health Benefits of Whey Protein
1. Muscle building
Whey protein significantly increases muscle protein synthesis and improves the growth of lean tissue mass.
A scientific study published in the International Journal of Sports Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” And also, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”
2. Weight Loss
Whey protein which is high in leucine, bioactive peptides, and milk calcium, helps in significant loss of body fat and shows a greater preservation of lean muscle. It also helps in reducing hunger
3. Boosts up Immune System
Whey protein consists of amino acid cysteine, which is used to make glutathione. Glutathione is an antioxidant that repairs the cell damage and protects your immune system.
Whey protein also helps in decreasing LDL cholesterol and total cholesterol. Whey protein may also reduce the risk of cardiovascular diseases and also lowers the blood pressure. It improves the quality of skin, nails and hair. It supports as an anti-aging regimen. Whey protein stimulates protein anabolism by enhancing muscle building and leaner tissue mass. It increases muscle performance and reduces post work out muscle fatigue, stands as the best whey protein supplement.
When To Use Whey Protein? How To Use It So You Don't Lose It !
Whey protein is quickly absorbed with high biological value. It is preferred to take within 30 minutes before or after exercise. You can take the supplement throughout the day.
Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA's) that are important in the building and retention of muscle.
Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an anti-oxidant and immune system builder.
It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.
Whey protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.
How does whey protein helps in bodybuilding?
Whey protein also boosts blood flow to muscle tissue, which is another secret to its protein-synthesis power. Increased blood flow enhances the delivery of nutrients, including glucose (energy), amino acids, and oxygen.
The bodybuilders taking whey also experienced greater strength gains.
Whey Protein Supplements Can Help Boost Your Protein and BCAA Intake
Proteins are the main building blocks of the human body.
They're used to make various important things, both large and small.
This includes tendons, organs and skin as well as hormones, enzymes, neurotransmitters and all sorts of tiny molecules.
Proteins are also the building blocks of the contractile elements in muscle.
Proteins are assembled from amino acids, smaller molecules that are linked together like beads on a string.
Some amino acids are produced by the body's cells, while others must be gotten from foods. The ones that we must get from foods are termed "essential" amino acids.
Proteins that supply all the essential amino acids are the best... and whey protein is loaded with them.
It is particularly high in important Branched Chain Amino Acids (BCAAs) like Leucine, and also contains a large amount of Cysteine Studies show that Leucine is the most anabolic (growth promoting) amino acid, and Cysteine can help boost levels of the cellular antioxidant Glutathione
At the end of the day, whey protein is an exceptionally healthy way to add more protein to your diet. It is a quality protein source that is absorbed and utilized efficiently by the human body.
This is particularly important for athletes, bodybuilders, or people who need to gain muscle mass and strength, while losing fat.
When it comes to muscle gain and fat loss, protein is the king of nutrients... and whey protein seems to be even better than other forms of quality protein.
Whey has many beneficial components besides just protein . It is high in the amino acid Cysteine which raises level of the antioxidant Glutathione and leads to all sorts of benefits.