Whey Proteins or commonly known as protein powders are very much essential to meet the increasing body requirement. Many times, due to a variety of protein powders available in the market, it sometimes gets confusing and misleading.
Before you buy any protein supplement, make sure to burst any doubt in your mind. Learn what it is, how it benefits you, and if it can be used when lactose intolerant, etc…
What is Whey Protein?
Protein is one of the three macronutrients that the body needs to sustain in life. There are many types of protein which we will discuss further in our article. Whey protein constitutes almost 80% of the milk protein and it is one of the fast absorbing proteins.
What are the types of protein available in the market?
Whey – Due to fast absorption…
- Immediately after a workout
- When muscles are most in need of fast replenishment
- To begin the process of repairing and growing
- Between meals or when meals do not contain enough Protein
Casein – Due to slow absorption (up to 7 hours)…
- Before bed to provide an extended release of Amino Acids overnight
- By people who go long stretches of time without consuming Protein
- First thing in the morning, to ensure adequate Protein until the next meal
Egg – Due to moderate absorption speed, and to be free of lactose…
- Early in the day to jump-start metabolism and increase calorie burning
- By people who only eat 3 meals a day
- By those who have trouble digesting other forms of Protein, due to lactose
Plant Based – Due to being derived from non-animal sources, and free of lactose…
- By people who limit or avoid consumption of meat and meat by-products
- By those who have trouble digesting other forms of Protein, due to lactose
- By people who are trying to supplement Protein intake in a way that seems more “natural”
What are the different types of whey protein?
There are three types of whey protein:
Whey Concentrate
Whey protein concentrate contains approx. 80% of protein and contains traces of fat, lactose or other compounds. Whey concentrates are more economical per gram of protein.
Whey Isolate
As compared to whey concentrates, whey isolates contain almost 90% of protein and is fairly low in fat, sugar, and lactose. Hence, whey isolate packs more protein than concentrate. It is usually expected to include in the fitness athletes diet.
Whey Hydrolysate
Whey Hydrolysate is isolates or concentrates which are being broken into amino acids for faster absorption and improve bioavailability. Thus, it is higher in price per gram as compared to the whey isolate and concentrates.
How should I understand, which type of whey proteins to take when?
If you are looking for a protein to improve your overall health, you can look for protein powders like plant protein powder, egg and casein protein powder. Under whey, whey concentrate is the ideal one.
As a fitness enthusiast who has just begun its fitness journey, you can opt for whey concentrate or whey blends of whey concentrate + whey isolate.
As you progress in your journey, you can gradually swift to pure whey isolate or take a blend of whey isolate+ whey concentrate+ whey hydrolysate. GNC Amp Gold Series 100% Whey Protein Advanced is made using all three whey blends and hence that makes it a superior formula – The Gold Standard.
For the serious athletes or bodybuilders, they can go for protein powders with a combination of a whey protein hydrolysate with leucine added.
Under each brand, why there many varieties of protein powder, which one to buy?
- Always understand your requirement to add protein powder in your diet. The quantity and quality matter the most when you need to take protein.
- Read the label properly to double sure the quality of the proteins. The ingredients which are listed on the top of the label are in more quantities as compared to the ones which are mentioned at the bottom of the nutritional label.
- Your whey protein should have Informed Choice certificate and should be WADA approved and should be banned substance free. This way you make sure of the purity of the product and protect yourself from the hazardous problems.
What is the best time to have a protein shake?
The best time to have protein shake is in the morning during your breakfast time or pre-workout to help improve your performance and post-workout i.e. within 30 minutes of your workout to help protect your muscles from breakdown.
Are protein shakes good for weight loss?
Definitely! Protein powders are not just for bodybuilders or athletes. Protein is the satiating nutrient for everyone and whey protein is the best. One of the research on protein shows that high protein results in an almost double amount of fat loss as compared to a moderate protein diet. Talk to your dietician to understand your exact protein requirement.
Is it compulsory to take the protein supplement?
As per ICMR, the basic protein requirement for a sedentary adult would be 0.8 – 1g/kg body wt. and for gaining muscles one need 1.2 – 1.7g/kg body wt and serious athletes into strength requires 1.7 – 1.8g/kg body wt.
Recent survey clears that 93% of Indians are unaware of their protein requirements and not able to meet their requirement through natural food sources. Yes, Food Sources are important, but adding supplement in your diet will only help bridge gap between the requirement and the deficiency.
Can lactose intolerant people have whey protein?
Yes, Whey Isolate can be tried by the people suffering from lactose intolerant. But make sure to consult your dietician/doctor before going ahead with it.
Protein powder for Women?
The misconceptions on protein powders are that it can be only be used by the bodybuilders. That’s not true. In fact, testosterone in men also helps to maintain muscular strength, whereas women are not built in the same way and do not contain the appreciable amount of testosterone. Hence it becomes way more than important to include high-quality protein in a women’s diet to achieve a lean toned body.
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