Whey protein has become a very popular supplement in the fitness world. It is used by many athletes and bodybuilders all over the world looking to increase muscle mass and better performance.
If you know anyone that has been able to bulk up and increase strength, more than likely they have used Whey protein.
But does whey protein make you gain weight? Since you usually see big strong guys take whey as a supplement, most would assume that would be the case.
I am here to tell you that there is more to gaining weight than adding whey protein to one’s diet. Let’s first learn why you need whey protein in your diet.
If you are serious about getting results and reaching your fitness goals, then adding supplements to your diet is going to be key in doing that.
Although it is possible to reach your goals with a healthy diet and exercise, protein can assist in helping you reach your goals much quicker.
What makes protein so important is the fact that it helps in building, repairing and maintaining muscles tissues from intense workouts. It is important to understand that proteins are made up of 20 amino acids in which 9 are considered essential.
Meaning that the body is unable to produce these amino acids on their own. So it is important to consume them either through food or supplements. Thus the reason why whey protein has become so popular these days.
Adding whey protein to your diet is not only helpful in building muscle tissue, but can also be helpful in you losing weight.
Now don’t think of whey protein as this magic potion that once you drink it, all of a sudden you will start to see the weight melt right off. Adding whey protein to your diet along with regular exercise, many have been known to see consistent results.
What makes taking whey so effective is its ability to help develop muscle tissue the way it can.
Remember, whey is great at helping you build, repair and maintain muscle tissue during exercise.
If you are able to develop and maintain good muscle mass, the weight losing process becomes much more efficient.
Muscles require a lot of energy to maintain, and as we know, in order to lose weight you have to burn more calories than you consume.
Since maintaining muscles require so much energy, more calories are burned in the process.
So that alone is a great reason to take whey protein as it helps build muscle and the body uses up a lot of energy to help build and maintain those muscles.
Making sure you stay active is important to losing weight. No matter how many commercials you see out there promising amazing results when it comes to helping you lose weight, there are no magic pills out there that can help you get the results you are looking for without effort.
So it is important to stay active and have fun. Exercising is a great way for anyone who not only needs to lose weight, but for anyone that is dealing with stress or lacks energy throughout the day.
The body is like a machine, and if all parts of the body are not being put to use, then you will have a very ineffective machine.
So making sure you find an activity that you like is key to making sure that you are not only consistent with your workouts, but also having fun.
If you are not sure how often you should exercise to lose weight, then please read this article on how often you should exercise.
Adding whey protein has many benefits when it comes to helping you achieve your fitness goals. Even though you see many bodybuilders and athletes taking whey protein either before or after their workouts, the main purpose isn’t to gain weight.
It’s purpose is to help build lean muscles and increase strength which helps in the weight losing process. Also remember when it comes to losing weight, it’s all about the calories. So if you burn more calories than you consume, you will lose weight.
You don’t have to train or look like an athlete or bodybuilder to get the results you are looking for, just make sure you are increasing the intensity of your workouts and adding whey to your diet will help. So make sure your diet consists of quality foods and you should be on your way to better health.
Don’t forget to share your thoughts below on how whey protein as made an affect in your exercise routines.
Making sure you are getting enough protein in your diet is important when it comes to reaching your fitness goal. Yet so many women avoid taking protein to help them get maximum results.
I get it, you tend to see mostly men taking protein shakes and wonder if whey protein is good for women.
Whether it is due to fear, perception or lack of knowledge, adding protein to your diet is key to getting the results you are looking for.
My goal here is to help you conquer whatever fears you may have about taking whey protein, and turn those fears into strength both mentally and physically.
Proteins are made up of 20 amino acids in which 9 of them are considered essential. Meaning the body is not able to produce these aminos on their own. So it is important to find other ways to consume these essential proteins, and one of those ways is by taking a whey protein supplement.
I’m sure we can all agree that everyone is different and one method that works for one person, will not always work for the next. So If you are serious about reaching your goals, it is important to understand that by adding protein to your diet, you are helping maximize your results.
Build, Repair and Maintain Muscle
Protein is used by the body to help build, repair and maintain muscle tissue. Every time you workout at the gym, you are breaking down your muscles in the process. Protein helps in repairing those torn muscles so you are able to go back and work on building them back up.
Keep in mind that muscle are not made in the gym, but when you rest. That’s why it is also important to get the proper amount of rest as it is key to reaching your fitness goals. Protein is also important for maintaining muscle tissue as the body is always looking for sources of energy especially when you are sleeping.
If you are able to supply your body with enough protein, instead of feeding on muscle tissue, the body will take from the protein you provide it.
Lose weight and burn fat
Remember that losing weight is about putting your body in a caloric deficit, so adding protein to your diet can be a huge assist in that process. Because protein helps you build muscle, this creates a more efficient way for your body to always be working.
Even when you are sitting down or sleeping, the body is using up energy to provide the nutrients needed to feed your muscles. Thus burning more calories and losing weight in the process.
Curbs your appetite
If you are someone that is always counting calories throughout the day, but find yourself always worried about consuming the wrong type of calories, then protein is the right calorie for you.
Depending on your activity level, protein can help keep you fuller throughout the day so you don’t have to worry so much about always eating putting in more calories. Compared to carbs, protein takes longer for the body to break down and digest
A lot of times the reason women tend to stay clear of protein is due the perception that only men take it. Because of this perception, it creates a false narrative that women should not be taking whey protein. Let’s create a new narrative that dispels these myths and helps empower more women.
Whey Protein makes you look Bulky
This is a myth I hear most common from a lot of women that are thinking about adding whey protein to their diet.
If there is anything whey protein can take credit for, making you look bulky is not one of them.
One of the biggest reasons for this is due to the fact that the female body does not produce enough testosterone to get bulky like men can.
No matter how hard you workout, the body can only go so far to create muscle mass.
So unless you are taking some synthetic drug like steroids, then you don’t have to worry about getting all jacked up like a man.
Will make me gain weight
A lot of women fear that taking whey protein will make them gain weight since they usually see big muscle guys always have a protein shake in their hand.
As stated earlier, weight management is all about calories burned vs calories consumed and whey protein is not meant for those looking to gain weight. Compared to other protein powders where their main goal is to help those trying to gain weight.
Whey protein is not designed for that purpose. As long as you are burn more calories than you consume, you should be able to manage adding whey protein to your diet.
Hard on the Kidneys
Unless you are someone who has a history of kidney problems, you should be fine to consume whey protein. You will read articles stating that it is bad for your kidneys, but there isn’t much evidence to prove that.
You will however want to make sure you up your water consumption as increasing your protein intake can be dehydrating. But any reason to drink more water is a good thing in my opinion.
Keep in mind that the recommended amount of protein to be taken daily is 46g for women and 56g for men. This is based on the activity level of a sedentary person, so if you are someone who is more active, then you will have to make sure to increase your protein intake.
If you are someone who is active and exercises regularly, then making sure you take whey 30-60 minutes before or after a workout will help maximize your protein intake. Below are some of the ways you can add whey protein to your favorite meals or snacks:
Bowl of Oatmeal
Adding whey protein to a bowl of oatmeal is a great way to enjoy your bowl of oatmeal and get all the added benefits whey protein has to offer.
Just make sure to cook your oats as opposed to buying the pre-packaged oats as it may contain added sugars.
Enjoy your favorite smoothie drink with a scoop of whey protein. This is a favorite for many as you can get creative with your smoothie creation and reap all the benefits.
Just make sure you are careful with what type of ingredients you choose to include as you make your smoothie drink that should include fruits and veggies. The wrong type of ingredients can decide if a smoothie will be healthy for you or not.
This tends to be the most common way to add protein to your diet.
Instead of using regular milk, try using other alternatives like almond milk or purified water.
If you’re worried about it being too watery, then adding peanut butter or a banana will help make it thicker.
Well there you have it. I hope I was able to calm down any fears you may have had about adding whey protein to your diet. I know how easy it is to add an unfamiliar supplement when it comes to improving you health.
Through education, I hope you will be able to make a more informed decision on your what to add to your diet.
Whey protein is a great way to to add more protein to your diet without worrying about it affecting your health. Also learning what works and what doesn’t work for your body is important to reaching your fitness goals.
So don’t be afraid to share below how adding whey protein to your diet has helped improve your workouts.
More on protein:
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.
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.
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.
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:
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.
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.
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.
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:
If you are someone who exercises regularly, you know that feeling the day after an intense workout where your muscles ache so bad you can barely get out of bed. So it is easy to ask the question, should you exercise when you are sore?
Well if you are new to working out, that feeling of being sore is known as DOMS (delayed onset muscle soreness), and it is basically your muscles repairing itself after being torn down from a workout. Making your body even stronger for the next workout.
As easy as it may be to let soreness stop you from making it to your workout the following day, rarely is it ever a good excuse to skip the gym. Understanding how to get through your workouts despite the soreness you feel is something I will try to help guide you through.
Going through the normal soreness after a workout is one thing, but if you are suffering from a pain that doesn’t seem to get any better, then you might want to pay attention to what you body is telling you.
Especially if you are person who is just started working out, it can be difficult to recognize what is soreness and what is actual pain that can lead to injury.
So make sure to listen to your body and be aware of any long lasting pain.
It is important to understand that soreness is caused by muscles microtearing which helps rebuild your muscle fibers to make them stronger.
This is the natural process of the body reforming itself to help make a stronger YOU. So don’t be afraid to embrace the pain of soreness and take it as a sign of you getting better and stronger for your next workout.
If you feel your body is really sore, then don’t be afraid to take it easy on your next workout. Bring down the intensity and lower the amount of reps you do whether it is body weight or free weights.
Also, If it is your upper body that is sore, then do a workout that involves the lower body. Sometimes working out can help speed up the time of your muscle recovery.
Make sure to have 10-20 grams of protein before and after an intense workout as it helps lessen the time it takes for your muscles to heal. Amino Acids are the building blocks when it comes to gaining muscle and they are found it protein.
So if you want to build muscle, then making sure you are fueling your body with protein is a great way to do it. You would be amazed at how protein can aid in decreasing muscle soreness.
Try stretching as much as you can after a workout. Muscles can sometimes get tight after a strenuous workout so making sure they are nice and loose after a workout can help speed up recovery time. Also be careful when it comes to stretching out cold muscles as you can risk injuring it further.
Try using some active stretching techniques as opposed to static stretching when the body is cold. Making sure to stretch before going to bed and right after waking up can help with blood circulation which can speed up recovery time.
If you are really sore, and are a daring person, try an ice bath. There’s a reason why you see athletes jumping into a tub full of ice after a game.
As we know, ice is applied when there is inflammation in the body. By applying ice to your body after a workout, your blood vessels will contract helping restrict inflammation.
As the body warms back up, circulation of the blood helps repair the muscles faster. So if you think you can handle hopping in a tube full of ice, then go for it. I’m sure you body will thank you later.
Know that the reason your body is sore is because you are putting it through something it is not yet used to. As you continue on with you exercise on a week to week basis, you will find that you do not get as sore as you used to.
Some people like to measure their workouts by how sore they are. Being sore after every workout is not something you want as it can inhibit your workout. Measure your fitness goals by how many miles you are able to run or by the amount of weight you are now able to lift.
If your endurance is increasing or you notice you are getting stronger, these are signs that you are making strides to better health. So stay consistent and keep finding motivation with every goal that you set for yourself and the results will follow.
So please share below how you prepare for a workout when you are feeling sore.
You would be amazed at how healthy nuts are, but even more amazed how most of us are not eating enough of them. We would rather snack on a bag of potato chips or a candy bar before going the healthy route and grabbing a bag of nuts.
Even though they are considered to be a great natural source of vitamin, protein, and fat, some may still wonder if nuts are healthy for you. Maybe some feel that they may be high in calories and tend to shy away from them not knowing all the benefits that come with eating them daily.
We all know that there are many to choose from so it may be a little tough trying to figure out which ones are healthiest. To be honest, I don’t think there is any real way of ranking them.
Depending on what type of nutrients you body needs on a particular day, is probably the nut best for you. Since none of us really know, it is best to eat a variety and go from there.
They are a great source for protein, and we all know how important protein is when it comes to achieving our fitness goals. Protein is important when it comes to building muscle and burning fat.
Not only are they a good source of protein, but they are a great source of fat as well. We need essential fatty acids contained in nuts for proper brain function and maintaining a healthy heart.
Most are healthy to eat so I really wouldn’t put a rank to any of them. I would however caution about eating nuts that may be heavily salted.
You want to make sure you stay away from them and look towards a more healthy option like raw or oven roasted. I will list off some nuts that I would recommend based on what may have more nutritional value for your body.
You find them about everywhere now, even in milk. A small handful gives you just the right daily amount of magnesium your body needs and calcium to help strengthen bones. They are high in antioxidants like vitamin E and selenium. Some research shows that almonds may play an important role when it comes to preventing colon cancer.
These nuts are filled with protein and may help in the prevention of breast cancer. The are also high in nutrients and minerals which are good for the heart. Like copper, niacin, vitamin E, fiber magnesium and selenium. Most certainly want to snack on these if you can.
One of the most nutritious nuts on earth. Walnuts may aid in supporting brain function. Studies have shown the eating walnuts are not only healthy for the heart, but also better cognitive function.
About half the fat in Cashews are made up of monounsaturated fat which may help to reduce risk of heart disease and other cancer related illnesses. What is also great about Cashews is the fact that you can add these to some of your favorite meals like salads and curries for added flavor and texture.
They are great for having as a snack. So instead of stalking the vending machine and looking at the bags of chips and candy bars, nuts are a more healthy option and provides all types of benefits for your body.
I would recommend eating them about an hour before you decide to go for lunch so it reduces the craving for less healthy options. You should aim to eat about 28 grams a day which equals to what can fit in the palm of your hand.
So make sure to share below if you plan on making nuts something you snack on daily