It may seem like a simple question...but what really is whey protein?
Whey can be extremely beneficial for you're body, whether you're competing for a show or hitting the gym once a week. Whey protein can be a great go-to for a post-workout shake or to hit your overall daily protein intake. We're here to inform you what it is, how it benefits you and how you can use it!
What is whey?
Whey is a natural protein that is found in cow's milk which has been spray dried to produce a high protein powder. It contains 9 essential amino acids and a main mixture of Beta-lactoglobulin, Alpha-lactalbumin, Bovine serum albumin, and Immunoglobins. Protein can come in three different forms:
- Whey Protein Concentrate- The commonly most used type of protein powder. It's lowest in price and has a lower protein content. Low in fat and carbs, 30-90% protein
- Whey Protein Isolate- Higher protein content compared to others and is significantly lower in lactose content. All fat and lactose removed, 90% protein
- Whey Protein Hydrolysate- Considered "predigested" which requires less digestion for the body compared to other proteins.
How does it work?
After a hard training session the body will be in a negative net protein balance. Using whey protein supplies your body with the amino acids needed to increase protein synthesis and help achieve muscle gain/fat loss. Research has proved that intaking protein during the post-workout window is crucial for net protein balance, repairing damaged muscle, and stimulating training adaptions.
Benefits of Whey Protein
1.Build Muscle - Protein is one of the main building blocks for muscle. It provides the body protein and amino acid to help put on mass.
2.Hormones- It can help increase anabolic hormones such as insulin to improve muscle growth.
3.Controls appetite- Having high protein meals boosts mental alertness, controls appetite, and helps regulate your metabolism throughout the day.
4.Fast absorption- Whey protein is easily and quickly absorbed into the body compared to other protein sources, making it a great post-workout meal.
5.Lose fat, not muscle- If you're in a caloric deficit, the BCAA'S in protein help your body from losing muscle, while at the same time helping you lose fat.
6.Other Benefits- lower blood pressure, supports normal blood sugar levels, reduce inflammation.
When to take it?
To get the most out of whey protein, it is best to take about 10-20 grams prior to working out for endurance and strength, and 20-40 grams post workout to enhance recovery and boost protein synthesis.It is also very beneficial to intake protein before going to sleep at night so the body can absorb protein while at rest.