If you are someone that doesn’t like to burn fat and build muscle, then yea, I guess whey protein can be bad for you. If you’re not that person, then whey protein just might be the missing piece in helping you reach your fitness goals.
If you are someone who goes to the gym or know of anyone who does, you’ve probably seen or heard guys talk about drinking protein shakes, or “BROtein” shakes as some would call it. As with any supplement you are unfamiliar with, you go and research it to find out what it’s all about.
It’s easy to read different opinions about something that is advertised so heavily by fitness companies. So it is understandable that when it comes to exercise, you may want to know if whey protein is good for you. When gathering information about whey protein, knowing the types of protein that are available helps in making a choice.
Let’s first try to understand what is whey protein.
What is Whey?
Before whey became what it is today, whey was discarded during the cheese production process until further research determined that whey could be beneficial to the fitness community. Whey is a mixture of proteins that are isolated from whey. During cheese production, whey is the liquid part of the milk that separates the cheese.
Whey is a complete protein that contains a large amount of essential amino acids which can be absorbed quickly by the body. This is important as the body needs help in repairing bones and torn muscles after a strength training workout.
types of whey protein
There are 3 types of proteins available. The main difference between each of them is the way they are processed.
Concentrate – Today’s whey protein that are made from concentrate contain as high as 70-80% protein with low levels of fat and lactose. So if you are someone who is lactose intolerant, then you may want to be aware of how your body reacts to this type of protein. This type of protein is usually considered by some to be the best flavored.
Isolate – Contains at least 90% protein and contains less fat and lactose. Due to the way it is processed, it may contain a lot less beneficial nutrients that are found in whey concentrate.
Hydrolysate – a form of predigested whey that gets absorbed much faster in the body than other wheys.
It is easier to digest compared to other wheys, but due to how expensive it was and how bad it tasted, this form of whey declined in popularity. Maybe with further research, more could have been made with this form of whey, but as for now, not many people use it.
You could find arguments on both sides of the fence when it comes to deciding between concentrate or Isolate, but understanding the science between whey protein is a complex study.
So depending on your goals, understanding the types of whey that are available, will be helpful in choosing the right supplement to fuel you up.
benefits of whey protein
Although there are no supplements that can replace the benefits of a healthy diet that doesn’t involve processed foods, whey protein provides many benefits to anyone’s diet.
If you are someone that is always on the go and find it difficult to find time to prepare meals, then whey protein can make life a little bit easier. The fact that it is so easy to use, makes it such a popular choice when it comes to workout supplements.
Here are some possible benefits when it comes to taking quality whey protein:
- Increased muscle mass and also helps increase strength.
- Speeds up recovery time when it comes to muscle soreness.
- Can assist in weight loss by helping burn fat and maintaining lean muscle.
- Has been known to slow down certain kinds of cancer and the weight loss associated with cancer treatment.
- May help in boosting the immune system.
should you use whey protein
Whey protein is not just for body-builders and athletes. Anyone that is working towards building muscle and losing weight can consume whey.
So if you are new to the gym or is someone who is in the gym getting quality workouts and maintaining a healthy diet which consists of lean protein, high-fiber, quality carbs, fruits and veggies, but are still not seeing results, then I would recommend trying some whey protein.
Those consuming whey lost more body fat and was able to preserve more muscle mass. Continue reading to learn some of the ways you can consume whey in your diet.
how to add whey protein to your diet
The great thing about whey protein is its ease of use. You could use it in many ways, but the most popular ways are supplements, meal replacement, or in a smoothie.
Supplement – Whey protein is great for taking as a supplement to your workout. Especially after an intense workout like resistance training where muscle fibers are being torn. Whey protein will help your body recover much quicker from the soreness you will feel due to the tearing of your muscles.
Meal Replacement – If you are someone that finds eating a meal impossible with your busy schedule, then you can add the whey protein powder and mix it as a shake or even add it to a quick bowl of oatmeal.
Smoothie – This tends to be the favorite of many as you can enjoy a tasty smoothie with the added benefits of maintaining muscle mass by adding whey to it.
when to take it
If you are going to use it to supplement your workout, then it is recommended that you take it either 30-60 minutes before or after a workout. Because of its fast absorption, your body will be able to digest it quickly to help repair muscles much faster.
Anytime after the 30-60 minute window is not the end of the world, but you just want to make sure you are optimizing your use of it.
Also, when taking any type of protein, just make sure to spread your protein intake throughout the day and not try and consume it all in one sitting. As the body can only absorb 10-20 grams of protein per sitting and stores the rest as fat.
The recommended amount of protein that should be taken daily is 46g for women and 56g for men. Keep in mind that these are recommendations for someone that is sedentary. There is no evidence that suggests taking more than this is bad for you if taken throughout the day.
If you are someone who’s goal is to build muscle, then increasing your protein intake is a must. The more popular recommended amount would be 1.2 – 1.5 grams per pound of body weight.
whey protein risks
Usually any complications that have occurred due to the use of whey protein intake had to do with digestion issues like bloating, gas, and cramps. This is usually caused by the lactose in some whey proteins, so if you are lactose intolerant, you will have to be aware of how your body feels after digesting whey.
There are also reports of how whey protein could be bad for your kidney. There is no evidence that suggests that, but if you are someone who has liver problems, then it is recommended that you avoid whey protein and consult with a doctor.
You will need to increase how much water you will have to drink as protein can make you very thirsty. But hey, any reason to drink more water is never a bad thing. Although you may have to use the bathroom a lot, but at least you get an awesome workout from all the times you will have to get up.
These are the usual complications that tend to occur after consuming whey, but nothing that would be considered life-threatening, but more so an inconvenience.
When you break it all down, whey protein is a safe and effective way to add more protein to your diet. The quality of the protein is easy for the body to break down and absorb with few complications.
Regardless if you are a body-builder, athlete or just a regular person trying to build muscle while losing fat, then you should have no problems getting results from taking it.
Protein is a necessary nutrient when it comes to building muscle, and whey protein is one of the best there is at assisting in the muscle building process.
As always don’t be afraid to share below your experience and the results you have gotten from adding whey protein to your diet.
More about protein: