Most of us who work out at the gym ( fitness motivation ) and want to build a more muscular and leaner body is well aware of the importance of protein. The protein intake from our daily diets is sometimes not enough to meet the required protein intake necessary for desired results. The excess protein intake is fulfilled through the means of protein supplements. Protein supplements have a concentrated amount of protein quantity present in them and can be easily and quickly absorbed by our bodies. Most of these protein supplements are available in the form of powder and can be mixed and consumed in a juice or shake form. Whey protein supplements are the most popular among frequent gym-goers.
Where Do We Get WHEY Protein From?
Whey protein can be found in the byproducts from cheese production. Milk actually contains two main types of protein: casein that makes up about 80% of the milk and whey that makes up about 20%. Whey is found in the watery portion of milk which in the cheese-making process can be obtained as a by-product. Whey passes through various processing steps after being separated during the cheese production process to become what people generally recognize as whey protein. It becomes a powder that can be added to shakes, used as substitutes for meals and protein bars.
Whey protein doesn’t taste appetizing on its own, which is why it is sold in the market in the form of flavored whey powder. Some of the varieties of whey protein powder in India can be bought online.
Whey proteins should ideally be consumed sometime around your workouts. Before starting your workout, you should take about 10-20 grams of whey protein mixed with water. This will help enhance muscle strength and increase endurance for the upcoming workout session. Following your gym session, take a further 20-40 grams of whey to boost muscle protein synthesis. After a workout, it is essential to take some form of protein if you want to increase muscle mass and become leaner. It is best to consume whey protein supplements because they can be absorbed faster by your body.
Different Types Of WHEY protein Powder
Whey protein powder supplements are found in the market in four forms: concentrate, isolate, hydrolysate and native. Compared to other forms, the concentrate whey protein is lower in fat content and has higher carbohydrate levels and bioactive compounds. To remove fat content and lactose, isolate whey protein is processed. In health-enhancing bioactive compounds, this form of whey protein powder is also lower. The protein from whey hydrolysate is pre-digested and partially hydrolyzed. The process of producing hydrolysate whey powder consists of adding water to break down the compounds during the production process. This makes it easier for the body to digest whey protein powder. Directly extracted from skimmed milk, native whey protein is the purest form of whey protein available. It is very low in fat content, lactose, and bioactive compounds. You can choose a type of protein powder suitable for you, depending on your needs and requirements. When making this decision, you should consider the number of calories you want as part of your overall calorie intake. For all your body requirements, there is a type of whey protein powder.
Does WHEY Protein Supplements Help in Muscle Gain?
It may seem like drinking supplements are all talk and no show, but whey protein powder does help in muscle growth. It is necessary to understand how it helps to stimulate muscle growth for us to actively and consciously exploit its benefits. Whey protein powder helps muscle gain in the following ways:
- Proteins Build Your Muscles
Proteins are the building blocks of your muscles, tissues, hormones, and blood. Whey proteins are high in protein content and help your muscles grow and provide them with the necessary nutrients required for growth. Whey protein also contains all the essential amino acids which are required for good muscle health.
- Affects Hormone Secretion
Whey proteins have the ability to stimulate the increase in the release of anabolic hormones. Anabolic hormones stimulate muscle growth. It is important to ensure that your anabolic hormones are being secreted in sufficient quantities if you are working out with the goal of muscle development and growth. Drinking whey protein supplements helps initiate the release of these hormones in your body.
- Contains A High Content of Leucine
Whey protein is high in the content of the amino acid leucine. Leucine is known to stimulate muscle protein synthesis at the molecular and genetic level. A steady supply of leucine before, after or during a workout can make the efforts of your workout seem more worthwhile.
- Fast Absorption of WHEY Protein
Compared to other forms of proteins, whey protein is absorbed and utilized the fastest by your body. This is highly beneficial because your muscles require urgent repair and nutrition right after a workout. Drinking whey protein supplements right after a workout can stimulate your muscle growth and also rejuvenate your muscles after a tiring workout. The fast absorption ability of whey protein makes it even more effective.
- Causes an increase in Muscle Growth
Right after training, your muscle synthesis is stimulated the most. Drinking a whey protein supplement right after your workout can help your body relax significantly and help with muscle growth.
- Supplements your Diet
Whey protein supplements your regular diet comprising of proteins. Whatever protein content cannot be fulfilled by your usual diet is fulfilled by a whey protein supplement. If your aim is to develop more muscle mass and become leaner, you will require a protein intake of above more than average. A whey protein supplement can sufficiently take care of all your protein needs.
- Other Health Benefits
Whey is more than just a high-quality protein source, it also contains other beneficial nutrients. Apart from muscle strength and leanness, whey protein can provide numerous other health benefits.
This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression. It also protects you against cancer, reduces symptoms of hepatitis and increases bone mineral density. By keeping your body healthy and brimming with nutrients, whey protein gives you the strength to continue with your strenuous workout every day.
All of these effects of whey powder supplements in your body catalyzes the process of muscle building. Whey protein supplies the essential materials with which your body synthesizes more muscle mass. However, if your regular diet already a lot of quantity of protein present, you may not see a lot of difference after you begin drinking whey protein supplements. Whey protein supplements show the utmost amount of results if your workout is too strenuous or if you are consuming less number of proteins through your meals. If you want an alternative source of protein intake, whey protein supplements should be on your list.