Everything You Need to Know Before Consuming Whey Protein

If you are investing a couple of hours regularly in a gym’s weight room lifting dumbbells, it is safe to say that your fitness goal is to get bigger and stronger muscles. If you have been in a gym lately, you would have often heard about a supplement called “whey protein”. Looking at your peers’ lean or bulky bodies, there are high chances that this supplement has successfully grabbed your attention. However, apart from whey protein price, there are a lot of things you should know before going to the market to buy whey protein. 

As the title suggests, this comprehensive guide will briefly talk about the aspects and factors an individual should know, who wants to add whey protein to their diet. So, starting from the fundamentals of whey protein, let’s understand what it is in the first place. 

What is whey protein?

Well, whey protein is a gift of dairy to humankind. Typically, there are two types of protein obtained from dairy products; one is casein and the other one is whey. In the simplest terms, whey is a by-product of yogurt and cheese production. The curd is strained out of liquid milk to make yogurt or cheese, and the whey is left behind. It is pasteurized before being sold as powders in health stores, sports shops and even online.

Whey protein comes in three different varieties that are:

• Whey Protein Concentrate

Basically, Whey protein concentrate, often abbreviated as WPC, is whey protein with the water eliminated from it. It is the most affordable and widely available kind of whey protein. As WPC isn’t available in any flavors, it isn’t very popular.

WPC has low-fat content and low carbohydrate content. The amount of protein in WPC is proportional to its concentration. Lower-end concentrates typically comprise 30 per cent protein, whereas higher-end concentrates might have up to 90 per cent.

• Whey Protein Isolate

Whey protein isolate is a whey protein concentrate with less fat, carbohydrate, and lactose. It costs more and includes more than 90% whey protein by weight. As a result, fewer calories are consumed. WPI is more expensive and comes in a variety of flavors.

• Whey Protein Hydrolysate

WPH is the “predigested” version of whey protein because it has already been partially hydrolyzed (for the unversed, a process necessary for the body to absorb protein). WPH takes less time to digest than the other two types of whey protein. Although it is more powerful than WPI, most fitness enthusiasts believe it to be too pricey due to its high cost.

Moving forward, now, let’s understand how whey protein works!

Whey proteins have a protein content of 90% by weight. They are high in Branched Chain Amino Acids (BCAAs), which are found in our muscles and help to increase protein synthesis. They function similarly to typical proteins, but more efficiently and quickly. They aid in the regeneration of damaged muscles, reduce tissue wear and tear, and are easily accessible, allowing the body to process them fast. 

The whey protein isolate is highly concentrated in order to get more protein. As stated earlier, WPI has a little more protein and a little less fat and other critical elements. It is mostly concerned with protein. So, given everything that has been stated till now, it is safe to say that now you have the basic idea of what whey protein is. 

This whey protein explanation leads to another area of discussion: the benefits of whey protein. The following are some of the advantages of whey protein:

• Serves as a high-quality protein source
• Enhances muscle growth
• Beneficial for type 2 diabetes as it helps in moderating blood sugar levels
• It can be helpful in cases of hypertension or high blood pressure
• It averts cravings and reduces hunger providing help in weight management
• Whey protein enhances glutathione levels along with reducing oxidative stress

As every coin has two sides, there are a few side effects of whey protein as well. If an active gym-goer or a fitness enthusiast consumes it more than required or directed, it can cause discomfort and other problems. Note, that most of the side effects are caused by unhealthy eating habits and overconsumption of whey protein. Some of the drawbacks of consuming whey protein inappropriately are as follows:

• Overconsumption of whey protein can trigger stomach pains, cramps, reduced appetite, nausea, headache, and fatigue
• It is also one of the leading reasons for kidney stone formation
• It may lead to undue pressure on your liver as the organ works overtime to integrate the extra protein into the system
• The presence of too much protein in the body can induce a mineral imbalance, which can lead to a loss of mineral bone density
• Whey proteins should be avoided by people who have a lot of lactose intolerance

Dosage of Whey Protein

To consume whey protein properly, choose a type of whey, weigh your powder accurately, and then blend it into a delicious shake or smoothie. Then, depending on what function you want your whey to do, the time when you drink your shakes or smoothies. If you’re replacing breakfast or trying to get your day started, drink it in the morning, or drink it after a workout to aid in muscle repair and weight loss. 

• If you’re just starting out, buy whey protein concentrate powder. 
• If you’re lactose intolerant, buy whey protein isolate powder.
• If you want protein in its purest form, buy whey protein hydrolyzed powder.

To determine the best one for you, seek your fitness trainer or nutritionist’s advice. Remember, instead of whey protein price, the net content in the powder and your fitness goal should be the deciding factor. When it comes to buying a reliable whey protein powder, Big Flex has some decent options for you. You can visit its official website and select the whey protein powder of your choice.