supplement for athletes and casual
exercise enthusiasts alike, Proteins are made up of amino
acids and are the basic building blocks of your body. If you don't
get enough protein in your diet, you cannot build muscle,
especially if you work out on a regular basis because you tear down
muscle each time you work out. If you are on a weight-loss plan,
protein can help satisfy your hunger and provide needed nutrients
and energy to keep you going throughout the day. Whey protein, a
nutritious form of protein, is isolated from milk whey, the liquid
substance that is a byproduct of cheese production, and has had its
fat removed to process it to be used as a food additive. Most whey
protein by itself is sold in powder form and is easy to use with
just a few simple ingredients.
Which is the best
whey?
I will
explain the different types of whey so you can understand the
differences, then you can choose which is the best whey for
you.
Whey Protein
Concentrate – This type of whey goes through the least amount of
filtering and processing, and is often higher in fat and
carbohydrates due to the cheaper manufacturing costs. Often 70-80
percent protein.
Whey Protein
Isolate - This type of protein has been filtered
removing most of the fat and carbohydrates leaving a high fast
absorbing quality protein. Above 90% pure protein
Hydrolysate
protein – Often the most expensive of all the protein powders
available due to it being filtered and pre digested, making it very
easy for the body to absorb, some manufactures use 2 to 3 of these
methods so check the label to find out what you are getting for
your money!
Whey
Protein Composition
- Alpha-lactoglobulin
- Beta-lactoglobulin
- Bovine
serum albumin (BSA)
- Immunoglobulins (IgG1,
IgG2, secretory IgA and IgM)
- Smaller
components: iron binding proteins (lactoferrin, lactoferricin),
calcium, potassium, sodium, phosphorous, Vitamins A, C, B1, B2, B3,
B5, B12, folic acid and biotin.
Why
Do I Need It
research
suggests that milk-based proteins such as whey protein are superior
to other forms of protein for muscle growth, also called anabolism.
In addition to providing the calories needed for muscle gain, whey
protein appears to have several physiological effects conducive to
muscle gain. A study published in the April 2005 issue of the
"Jouranl of theAmericanCollegeof Nutrition" found milk-based
proteins, such as whey, promoted improved rates of amino acid
uptake and protein deposition in muscles. The researchers suggested
this may promote increased muscle gain.
whey protein
contains immunoglobulins and lactoferrin, which may help support
your immune system. However, consumption of vitamins and minerals
is still important for immune health.
consuming
low levels of protein may cause you to lose muscle mass instead of
fat. According to a study published in the March 2008 issue of the
journal "Nutrition & Metabolism," whey protein supplements may
ensure that the weight you lose comes from fat rather than
muscle.
Add protein before your
workout:
- Prepare a
shake as above but add some yogurt.
- Drink shake
about 30 minutes before exercising. As you work out, your muscle
fibers will be broken down and your stored carbohydrates (glycogen)
will become depleted. A pre-workout shake will help prevent muscle
breakdown and provide more energy.
Add protein
after your workout:
- Prepare a
shake as above but add honey and quick oats.
- Drink this
shake within 20 minutes after exercising. You need to feed your
muscles as soon as you are done exercising to help your body
recover.
There are 3
types of whey protein: isolate, concentrate and a blend of both.
Isolate is the most pure form and most expensive; however, it is
the best for your body. The others are fine as well, but the
concentrate contains more fat; the blend combines the 2. Both are
acceptable forms and are good for those on a budget.
