You’ve probably heard of the two primary types of protein that milk contains: casein, which makes up around 80% of milk protein, and whey, which makes up the remaining 20%. Out of the available 20% of whey extracted from milk, Big Flex further categorizes them in three major types of whey protein that are isolated, hydrolysated, and concentrated.
What is Whey Protein?
Whey protein is one of the key proteins found in dairy products. Whey protein, the byproduct of making cheese, contains large amounts of the essential amino acids needed to perform the functions that proteins do in the body. Whey protein typically comes in the form of a powder. It can be added to liquids or soft meals like applesauce or can be combined with ice and fresh fruits to make smoothies.
Whey protein is widely used among athletes, bodybuilders, fitness models, and people looking to improve their performance in the gym.
Types of Whey Protein
Whey protein powder is currently available in three main forms: isolate, concentrate, and hydrolysate. Each is processed differently, and they all have varied nutritional values.
- Whey Protein Isolate: This variety consistently has more protein than fat or lactose. This form has around 85-90% protein. For those who are lactose intolerant, whey protein isolate might be a good option.
- Whey Protein Hydrolysate: Whey hydrolysate, also referred to as hydrolyzed whey protein, is the most easily digested form. As its lengthy protein chains have already been broken down into shorter ones, it is easy to digest. It typically contains around 80% protein.
- Whey Protein Concentrate: The amounts of protein, lactose, and fat in products containing whey protein concentrate vary widely. Relatively to other protein powders, concentrate goes through fewer processes. Also, it contains the naturally occurring macro and micronutrients derived from the manufacturing process.
Benefits of Whey Protein
If you are a fitness enthusiast, you know that muscles just love protein, and as this supplement is a complete protein, you can’t miss it. With that being said, some of the health benefits of consuming whey protein consistently are as follows:
- Helps in muscle growth- Whey can be used for muscle growth since it helps to increase body mass and bulk up your muscles, giving you a powerful and muscular physique. It is one of the most well-known whey products for muscle growth and strengthening.
- Immune health Boost- Gym protein can help your body fight illnesses by improving your immune health. When you consume enough protein, your immune system works better and can help you fight off infections like the flu. It also increases your energy levels and helps you appear and feel younger.
- Helps in digestion -Whey protein concentrate is easily digested, which adds to its various health advantages. Whey is easier for your digestive system to digest than other proteins. Because of its ability to be absorbed swiftly by our digestive system, it is excellent.
- Oxidative stress preventive- Antioxidants are abundant in high-quality protein supplements. It boosts your immune system and protects you from illnesses and infections. Regular protein consumption helps people suffering from obesity and related issues.
How to Choose the Right Whey Protein for you?
When it comes to picking the “right” supplement powder, the baseline is determined by your fitness goal. First, you need to be clear with what goals you want to achieve in your fitness journey. While we strongly recommend you to seek your nutritionist or gym trainer’s advice on this, here are general parameters that you should consider to know which whey protein is best:
- Protein Percentage
- Source of Protein
- Amino Acid Content
Nutrition Facts and Composition of Whey
Cow milk is believed to be the best source of whey protein. Whey is a by product of the cheese-making process. Cow’s milk contains two forms of protein: whey and casein. Casein provides for 80% of cow’s milk, whereas whey accounts for just 20%. The whey you’ve seen in the market is the result of a filtering procedure.
Concentrated, separated, and hydrolyzed whey are produced using various filtration procedures.One scoop (approx 32 g) of the average whey protein powder contains 113 calories, of which 4.5% is borrowed from the fat content.
Using and Dosage
Every day, begin your training regimen with two generous scoops of whey product. This fantastic protein supplement will help in the nutrition of your muscles. Mix the protein-rich whey powder with either water or skimmed milk to produce a protein smoothie. After that, thoroughly mix it in a blender to remove any lumps. You can eat it after 30 minutes of vigorous exercise.
The amount of whey powder you need is determined on your workout and protein goals:
- Athletes and those who are physically active need roughly 1.2 to 2.0 grams of protein per kilogram of body weight.
- A bodybuilder needs around 1.4 to 1.7 grams of protein per kilogram of body weight.
- A regular gym-goer who does not engage in heavy weight lifting can ingest 0.14-0.23 grams of protein per kilogramme of body weight.
Where to buy Whey Protein?
BigFlex is one of the top tier online websites in India for genuine and certified supplements. They also provide a variety of products which are preferred by fitness experts and athletes. BigFlex Essential is available in an assortment of appealing flavours targeted for fitness enthusiasts looking for superior quality proteins. All these and more like BCAA Powder, pre workout supplements, mass gainer and EAA supplements are available at affordable prices with great deals.
Is Whey Protein safe to use?
Since whey protein is necessary for the growth and maintenance of muscles & bones along with many other biological processes, it is safe to consume. Whey protein is utilized by professional athletes worldwide, from footballers to swimmers, and has undergone extensive clinical and scientific testing with no negative side effects.
Whey protein would not be suitable for you if you are vegan or lactose intolerant as whey is a milk byproduct. However, if you do not belong to the group of lactose intolerants, find the best whey protein in India for better health at Big Flex’s official website
Which is the Best Whey Protein Supplement?
Based on your fitness goal, you can decide which best Whey Protein Supplement from the following list is best for you:
|Best Whey Protein Supplement||Flavor||Weight|
|Big Flex Essential Ray Whey Protein||–||250g, 500g,1kg|
|Big Flex Essential Raw Whey Protein Isolate||–||250g, 500g,1kg|
|Big Flex Essential Whey Protein||Cookies and Cream||1kg|
|Bigflex Essential Whey Protein Isolate||Chocolate Truffle||1kg|
|Cookies and Cream||1kg|
|Bigflex Prime Whey Protein||Banana Vanilla||1kg, 2kg|
|Irish Chocolate||1kg, 2kg|
- Which Whey Protein is best for Muscle Gain
Since all three types of supplement powders have what muscles require to gain that is protein, any of them will be beneficial. However, gym goers often make a choice between isolates and concentrates to build muscles.
- Is it safe to Consume Whey Supplements
As whey protein is incredibly good for you with several body-boosting powers, it is completely safe for consumption. However, we strongly suggest that you consult your nutritionist or gym trainer to make a wise decision. Additionally, avoid consuming whey protein if you are lactose intolerant.
- How much protein do you need after exercise?
Typically, the human body needs 10 to 20 grams of protein for muscle recovery after a workout. However, depending on the type of exercise you completed and your body weight, you need to adjust the ratio of carbohydrates to protein.
- Are there any side effects of consuming the protein supplement?
When taken appropriately, there are no side effects of consuming any type of whey protein. On the other hand, high doses of whey protein can cause increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.
- Can I take whey protein supplements without a workout?
Yes, you can take whey protein without exercise and it will not cause any problem to you as it is a milk-based supplement. At the same time, make sure you balance other macronutrients like carbs and fats.