Whey Protein 101: The best beginners guide

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Whey Protein 101 The best beginners guide
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Whey Protein 101 The best beginners guide
There won't be anybody who hasn't heard the term
'whey protein.' Yes, it's a type of protein
supplement which is widely consumed nowadays. Are
you planning to include whey protein in your
daily regime? But... You don't have a deep
understanding of whey proteins? Got you! In this
article, let us discuss everything about the whey
protein supplements so you, as a beginner, won't
be left with any confusion. Let's get started!
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Whey Protein 101 The best beginners guide
What is whey protein?   Milk, we know, is a good
source of highly bioavailable protein. Milk
protein mainly consists of two major kinds of
protein casein and whey. Normally, they both are
in a liquid state, but both of these separate
when curdling occurs. You might have seen that
in curdled milk, there is a coagulated
cream-colored mass and a yellowish fluid. The
solid mass is casein, whereas the liquid portion
is what's called whey.  
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Whey Protein 101 The best beginners guide
Whey is regarded as a complete protein as it has
all the essential amino acids required by the
human body. What are essential amino acids? Ok,
so amino acids are the building blocks of
protein, and there are several types of amino
acids depending on their chemical structure.
  Our body can produce some amino acids by
itself these are termed non-essential amino
acids. Essential amino acids are the ones that
cannot be produced inside our bodies and thus
have to be supplied to the body through diet. Got
it? Ok. Now let's go ahead and discuss whey
protein supplements.
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Whey Protein 101 The best beginners guide
What are whey protein supplements?   Whey protein
supplements are supplements made from milk whey.
The whey is mostly sourced from the cheese-making
process, where after curdling the milk, only the
curd is used for further production. Thus, the
whey remaining is utilized for making whey
protein supplements. The liquid whey obtained is
concentrated and made into powder. There are
three major types of whey protein.
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Whey Protein 101 The best beginners guide
Whey protein concentrates These supplements are
concentrated forms of whey protein where the
concentration can vary from as low as 30 to as
high as 90. These have low levels of
carbohydrates and fats in them.   Whey protein
isolates are further concentrated forms of whey
protein where the fat and the lactose are
completely removed from the whey. The isolated
protein accounts for at least 90 of the
supplement.
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Whey Protein 101 The best beginners guide
Whey protein hydrolysates These are the
predigested form of whey protein. For making it,
the normal whey protein is subjected to protein
hydrolysis, where it gets partially digested.
These types of supplements are easy to digest and
have less allergic incidence associated with
them.  
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Whey Protein 101 The best beginners guide
What are its health benefits?   Builds muscles
Muscles are lost as we age or unhealthy
lifestyles. Doing adequate exercises and
consuming high protein foods like whey can help
you restore the lost muscle mass and build
muscles.   Helps to lose weight According to
scientific studies, regular consumption of whey
protein with proper exercise can help to
accelerate weight loss and preserve a greater
proportion of lean body muscles. Also, it
provides high satiety.  
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Whey Protein 101 The best beginners guide
Decreases blood pressure Lactokinins in whey
protein can reduce blood pressure in individuals
with hypertension. This has been scientifically
validated through several studies.   Helps with
diabetes Whey protein can increase insulin
sensitivity and the level of insulin produced and
thus helps with diabetes, according to several
studies.
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Whey Protein 101 The best beginners guide
Reduces inflammation In proper quantities, whey
protein can decrease the C-reactive protein in
our body, which is a potential inflammation
marker. This helps to keep a check on
inflammation.   Boosts antioxidant activity Whey
protein supplements high in cysteine, an amino
acid needed for the production of endogenous
glutathione, can help hike up your antioxidant
levels. Glutathione is a powerful antioxidant
made by our bodies.   Lowers blood fatsIt's
scientifically proven to reduce bad LDL
cholesterol and total cholesterol levels, which
might indirectly protect us from several fatal
cardiovascular diseases.
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Whey Protein 101 The best beginners guide
How much whey protein to consume?   It all
depends on your daily protein intake. A healthy
individual normally needs 0.8 1 gram of protein
per kilogram of body weight. If your diet is
protein-rich already, you don't need to have any
protein supplements. But for most of us, it
becomes very difficult to include good quality
proteins in the diet regularly, and thus, meeting
the daily protein requirements is unlikely. In
such cases, 20-50 grams of protein supplements
are recommended. If you are involved in intense
training, the amount can be increased
accordingly. Always check the serving
instructions on the package, as each supplement
has a different protein concentration. It's
better to seek professional advice.
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Whey Protein 101 The best beginners guide
Does it have any side effects?   For a healthy
individual, consuming whey protein based on the
protein requirementswon't cause any issues. If
you are consuming large quantities of whey
protein, wanting to build muscles faster, this
would put an extra load on your kidneys, which
might cause some problems in the long run.
Increased bowel motions, breakouts, nausea,
thirst, bloating, appetite loss, weariness, and
headache may occur in high doses.
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Whey Protein 101 The best beginners guide
Recent research has shown that if consumption
exceeds a certain limit, whey protein ISOLATES,
which are highly purified forms of whey protein,
can cause an insulin spike, increased
inflammation, and some respiratory tract
problems. This happens only when there is an
arbitrary consumption without proper professional
advice. Anyhow, it's better to go for a whey
protein CONCENTRATE, and if it has added
anti-inflammatory superfoods, it would be great!
  As the bottom line, whey protein is an
impressive source of protein. It has several
health benefits if it's consumed in appropriate
quantities, and this "appropriate quantity"
differs from person to person. Any doubts?
Comment below!
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