It's proven that whey is the finest type of protein available. This is due to the advantages it holds over other types of protein, like egg whites, casein or soy. Compared to them, whey protein is digested and absorbed more easily by the human body. It also stimulates the immune function and has the highest concentration of BCAA (Branched Chain Amino Acids) leucine, isoleucine and valine, which are instrumental during the recover and growth phases.
The bodybuilding industry is the one that is responsible for this great development of whey protein, so protein powder manufacturers are well aware of its benefits and that's why more than half of all bodybuilding supplements contain whey. But bodybuilding is a really complicated sport and it's really a combination of key elements that lead to the final success. It's not just about buying a good whey protein, you need a multi-vitamin pack, hard training and commitment, 4-5 nutritious meals during the day and at least 8 hours of sleep.
Timing is everything. How effective any given whey protein powder will be, for you, is often determined by when exactly you're consuming it. Experts advise that early in the morning is the best period of the day for having a whey protein shake.
For maximum absorption, consume your whey protein shake in the morning, because your body will have plenty of hours to digest it and you will easily burn all the calories in it. Another benefit is that whey protein will stop the catabolic processes started in your body when you sleep (your body starts breaking down muscle mass to get amino acids). In that way, you will not only stop the catabolic processes, but also give a flying-start to the growth of your muscles.
To get faster absorption, it's recommended that you mix it with water, instead of milk. The taste might not be so good, but your body won't have to deal with the aminos contained in the milk and some other components which are hard to digest. Therefore, mix up 30-50 grams of whey protein with water, as soon as you wake up.
Other periods in which you should have a whey protein shake are before and/or after your workout. This is the time of the day when you put the heaviest nutritional demand upon your body, and whey protein helps to add more muscle mass. To jump-start the recovery process, have a shake no longer than 40 minutes after workout.
Besides whey protein, most protein powder manufactures add extra supplements to make the product even more effective. Read the labels to know what exactly they are. It's important to know the amount of carbs. Carbs give you energy when training, but if you want to loose weight, then it's better to buy a low carb protein.
Whey protein is one of the two types of protein found in cow's milk. Milk is approximately 87% water and 13% milk solids. The milk solids are comprised of fat, lactose, protein and a small amount of other minerals. The protein portion of the milk solids is approximately 80% casein protein and 20% whey protein.
Whey protein is digested by the body much faster than casein and more closely resembles human milk, which makes it the most nutritious protein available.
Where does whey protein come from?
As mentioned above, whey protein comes from cow's milk. To make whey protein supplements, the whey protein is separated from the fat and lactose, using one of several methods in order to create a powder of concentrated whey protein.
What is whey protein isolate?
Whey protein isolate is a more expensive form of whey protein. Whey protein isolate contains 90% or more protein and very little fat compared to whey protein concentrate, which could contain between 29% and 89% protein. The difference between the two types of whey protein is that whey protein isolate comes from a longer and more complicated filtering process.
How is whey protein made?
Ion exchange is one method used to make whey protein. When the casein or curd and milk fat are separated from milk in order to make cheese, the remaining liquid whey goes through a series of filters to separate the whey protein from lactose and other ingredients. This concentrated liquid whey then enters an ion exchange vessel, which then uses electrical charges to purify the whey protein. The purified whey protein is then dried to remove moisture.
Why is whey protein so popular?
Whey protein is extremely popular among bodybuilders for several reasons. The biggest reason is because whey protein is the most complete, and most quickly digested protein available. It has the highest biological value and contains branched chain amino acids, which are critical in building muscle mass. The second reason why whey protein is so popular is because compared with other proteins, it is much less expensive.
Who can benefit from supplementing with whey protein?
Anyone involved in sports activities, especially bodybuilding, will benefit greatly from supplementing properly with whey protein. In addition to supplying the body with all the essential and nonessential amino acids, whey protein is especially rich in naturally occurring branched chain amino acids (leucine, isoleucine, and valine). These particular amino acids are used directly by skeletal muscles, and therefore are in great demand during exercise or strenuous sports activities.
How much whey protein should I take?
Your daily intake of protein should be between 1 and 1.5 g of protein per pound of body weight. This means a 200 pound bodybuilder, should be consuming 200 to 300 g of protein each day. This amount should be divided up into at least 5 or 6 feedings. Two or more of your protein meals should be made up of seafood, beef, chicken, milk and other dairy products. The remaining feedings can consist of protein shakes made with whey protein. If your goal is in the middle of the range, and each feeding should consist of 40 to 50 g of protein.
The majority of whey powder supplements contain about 22 to 24 grams in a serving. Most whey protein supplements also come with a scoop that is equal to one serving, therefore, each shake should consist of two scoops of whey protein.
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