Whey protein is one of the most widely used protein supplements in the world. Bodybuilders, runners, athletes and regular gym goers all use whey protein as a means of improving muscle growth and recovering after workouts. However, there is still a lot of misinformation regarding whey protein, even though it is one of the most widely researched supplements. If you are unsure about whether to take whey protein supplements or not, you should read this guide to see the potential benefits, uses and side effects of whey protein.
What is whey protein?
Whey protein is a natural protein found in milk. It is usually separated during the cheese making process and can be purified to contain almost 90% protein, depending on the type of supplement you are taking. Whey protein contains essential amino acids which help with muscle growth and tissue formation. This is also what help heal skin tissues as well. It is completely natural as well as most of the whey protein you consume will be easily broken down by the body and used in the muscle building process. In fact, human breast milk contains 60% whey, which is significantly higher than that found in cow’s milk.
Uses of whey protein
- To promote muscle growth: When you exercise regularly, you muscles are constantly breaking down and healing. Whey protein is great for speeding up the healing process, which helps you build muscles much faster. It should be taken after a workout to maximize the effect on muscle growth.
- Promotes weight loss: Whey protein is also great for promoting weight loss by helping you gain lean muscle mass. You will feel less cravings for junk food and you will be more satisfied with healthier meals after taking whey protein. This is one of the best ways to lose weight and get good eating habits at the same time.
- Lowers blood sugar levels: Research has shown that whey protein can help lower the blood sugar levels and keep the heart rate normal. This is great if you are suffering from diabetes or high blood pressure.
- Strengthens the immune system: Whey protein contains essential amino acids that can help strengthen the immune system. It has found to be beneficial in patients suffering from HIV, where their immune system is weaker than a healthy person.
Dosage and types
Whey protein basically comes in 3 forms: Hydroslate, Concentrate and Isolate. While they all work in a similar manner, there are some differences in the absorption process, protein purity and nutritional content. Concentrate whey protein is best for giving you an energy boost while helping build muscle as well. It is cheaper and more common than the other two. However, Isolate whey protein is also effective at building muscle and is more pure as it contains 90% whey protein. Depending on the type, you should take between 30 to 50 grams a gay for optimal benefits.
Whey protein has been thoroughly researched and is not known to cause any side effects. If you are lactose intolerant, consult with your doctor before taking this supplement.