A key to building muscles and recovering after a workout, whey protein is a robust supplement used by bodybuilders and serious athletes. Based on your fitness goals, a whey protein supplement can optimize your results after working out hard at the gym. Consuming at the right time with the correct dosage can have many important benefits!
One of the most commonly used dietary supplements for muscle recovery and building muscles, whey protein powder is a complete protein with essential amino acids (EAAs) and many other useful ingredients. Thus, whey protein is one of the most well-researched health supplements. Having many benefits and very limited potential side effects, whey protein has become one of the most popular and used health supplements over the years.
For information, whey is among the major components of milk which is derived from the liquid separated from the curd during the cheese-making process. This by-product of cheese holds about 20% of the cow’s milk protein and it’s a safe source of protein too! In addition, whey is low in lactose, making it easily digestible and suitable for individuals with lactose intolerance degrees.
Moreover, whey protein supplement comes in different flavors and you can mix it with water, or milk, or blend it with nut and fruit butter. It is a convenient way of fulfilling the need for protein on the go! Whether you are an athlete practicing a sport, not a bodybuilder with dedicated fitness goals, you can easily carry your protein shake in a shaker and consume it after a physical exercise.
What are Whey Protein Benefits?
Consuming whey protein regularly can deliver many health benefits. It is one of the important dietary supplements that help you get closer to your fitness goals. Below are the most important whey protein benefits:
- Whey Protein Helps in Muscle Growth and Maintainance
Protein is important for daily functions like immune responses, transport, cell structure, and signaling pathways. It is always a key factor in muscle growth and retention. Whey protein helps in building lean muscle mass and decreasing body fat, thanks to leucine (an important anabolic). Vigorous workouts cause both protein breakdown and growth, so you need an adequate amount of protein for recovery.
- Whey Protein is Convenient for Use
The use of whey protein is very convenient and is a quick option to feed your lost protein stores on the go! Protein powder need not be refrigerated and you can easily carry it and mix it in a shaker at the gym or anywhere you are! Hence, you can add whey protein to baked goods and other healthy recipes for an extra dose of protein.
- Whey Protein Can Reduce Muscle Fatigue
For bodybuilders, active individuals, and athletes, whey protein benefits their physical performance. It improves the ability to build and maintain lean muscle mass. In addition, this post-workout supplement helps in increasing muscle protein synthesis and glycogen synthesis in your working muscles. By ensuring adequate glycogen storage, whey protein can reduce muscle fatigue and help you perform better!
- Whey Protein Can Keep You Feeling Fuller For Long Time
Protein is known to slow down the digestion process, which increases satiety in you! When a carb source is paired with whey protein, it keeps you feeling fuller for a longer time. Therefore, this feeling can limit your habit of over-eating throughout the day! As compared to casein proteins, a whey protein was shown to be even better and more beneficial for obese individuals and satiety in overweight. If you aim to lose weight, whey protein is a wise option to increase protein intake while keeping low calories.
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How Much Whey Protein Should I Consume?
When it comes to consuming a health supplement, it is important to consider the recommended serving size. If your goal is to build and maintain muscle mass through whey protein, an average intake in the range of 1.4 – 2.0 /kilogram body weight is sufficient for those who do regular workouts.
Moreover, the higher end is beneficial for people aiming to lose weight while preserving lean mass and the lower end may apply more effectively to endurance athletes who need adequate carbohydrate intake. Generally, a 45g serving is recommended for an adult who is engaged in physical exercise.
When to Consume Whey Protein?
Whey protein is a post-workout drink that can also be consumed during a workout, especially when you are aiming to rebuild muscles. However, you can also use it throughout the day, even in the morning as a breakfast. While other foods may be useful at mealtimes, consuming whey protein can be an effective way of meeting daily protein needs. In fact, it is a convenient way for people to meet protein requirements without consuming extra fats and carbohydrates at a lower cost.
What are Whey Protein Side Effects?
The adequate intake of whey protein for a healthy adult is 0.8g/kg of body weight. For instance, 0.8g x 80kg bodyweight = 64g protein/day. However, if you have any medical condition, the dosage may vary! In that case, consult a healthcare professional for assurance. Individuals with normal kidney function can easily tolerate the daily intake of whey protein with no such side effects. Many demates conclude that there is no significant evidence against whey protein side effects.
However, if you consume whey protein more than recommended, or if you have a pre-existing medical condition, you may suffer from some side effects. Some common side effects include increased bowel movements, nausea, acne, bloating, and reduced appetite. Note that the effects of any dietary supplement depend on person to person. That’s why it is recommended to talk to your dietitian or a healthcare professional before starting whey protein or any dietary supplement.
Protein plays a vital role in your body and is an essential ingredient for healthy living. Athletes and bodybuilders need more amount of protein to meet their daily needs. The benefits of whey protein powder include increased muscle mass, faster recovery, improved athletic performance, and assisted weight loss. Thus, an adequate amount of whey protein intake can preserve muscle mass for a longer period. In other words, whey protein supplements are a high-quality source of important ingredients like essential amino acids available in different flavors. It is convenient to use, cost-effective, and helps meet your fitness goals!