How Whey Protein Powers for Muscle Gain Your Fitness Journey

If you are into body building, then probably Whey Protein is your best friend. When it comes to building muscle, fitness enthusiasts talk a lot about whey protein before and after a workout. There is a lot of thought and belief that protein shakes can enhance muscle growth and recovery when integrated into daily lifestyle.

Let’s understand all about Whey Protein and Muscle Building.

What is Whey Protein?

Milk consists of two main types of proteins: Whey (20%) and Casein (80%). Whey protein is a mixture of proteins filtered from whey, which is liquid part of milk that separates during cheese products. The above liquid part is whey protein, and the solid remains are casein protein.

When cheese is manufactured, the fatty part coagulates and the watery part separates from it as byproducts. After the separation from cheese manufacturing, whey goes multiple filtration steps to what final people see as whey protein powder.

The taste of whey is quite off and hence all the whey proteins available in the market are flavoured, with the most commonly available flavor being Chocolate or Coffee. It is mandated to check the nutritional label, as whey protein is adulterated with refined sugars or artificial colours and other cheap sources of proteins.

Whey protein is important for muscle building for body builders and fitness enthusiasts and whey proteins are delicious in taste and can be blended in smoothies and other healthy recipes. Whey is generally well tolerated by everyone and in case of lactose allergy or intolerance one should stay away from the same.

Types of Protein

Primarily proteins are divided into 3 Main Category: Whey Protein Concentrate, Whey Protein Isolate and Whey Protein Hydrolysate.

Let’s understand the difference between the 3 types of whey protein.

1. Whey Protein Concentrate (WPC) :  WPC contains upto 80%protein and low levels of fats and carbohydrates. The exact percentage of protein depends on how concentrated it is.
2. Whey Protein Isolate (WPI) : Whey Protein Isolate is filtered to remove fats, carbs, lactose and other impurities. WPI usually contains up to 90% protein.
3. Whey Protein Hydrolysate (WPH) : Whey Protein Hydrolysate is considered predigested protein as it undergoes a process called Hydrolysis – a process necessary for the body to absorb protein. WPH does not require as much digestion as other forms of proteins.

Also, Whey Protein Hydrolysate has more medicinal usage and is a key ingredient for infant formulas as it offers improved digestibility and reduces allergic reactions.

How Much Protein Do You Need?

The human body cannot store protein as other nutrients which are stored. Proteins are converted to or stored as fat once the daily demand for the day is met. Hence, one needs to consume an adequate amount of protein a day. According to Indian Council of Medical Research (ICMR), the daily RDA (Required Daily Allowance) for sedentary men is 0.8 to 1g/ body kg weight. For anyone looking to build muscle and is into muscle building, the requirement varies from anywhere between 1.2 to 2g/ body kg weight.

Whey Protein and Muscle Building

Increases Muscle Mass:

The key benefit of consuming whey protein is that it increases muscle mass and hence all professional athletes and body builder’s consumer whey protein. Once you start consuming whey protein for muscle gain, it helps in multiple ways.

Whey protein intake leads to higher release of anabolic hormones, which are well known for its properties of muscle growth. Additionally, higher protein and amino acid content in whey protein acts as building blocks of muscles.

Post Workout Recovery Partner

Another way of Whey protein helping in muscle building power is consuming whey protein after workout. Most professionals and experts suggest consuming protein shakes post workout as it helps develop muscles by initiating muscle recovery. The role of protein powder is vital if your diet is lacking in protein rich foods.

Consuming whey protein after workout helps initiate muscle protein synthesis and limits muscle breakdown.

Helps Build Bigger Muscles

Adding whey protein powder with right muscle building training helps build the bigger muscles that you dream of as it offers better muscle building benefits as compared to other protein powders.

Other Health Benefits of Whey Protein

• Improves Satiety and Promotes Weight Loss :Proteins are known for their most satiating macronutrient. Proteins can boost expenditure by 80-100 calories by day and can ensure energy deficit of upto 441 calories per day. (3)
  In recent study it showed that eating 25% of daily calories in Protein helps curb cravings by 25% and reduces desire for late time snacking by half.  Taking whey protein supports weight loss and also supports increases lean muscle mass.
• Helps Reduce Risk of Heart Diseases : Along with major benefit of Muscle Building, Whey protein also offers other health benefits. One of the benefits being its ability to reduce the risk of strokes and heart diseases. There are scientific studies that suggest whey protein offers cardiovascular benefits.
• Whey Protein and Type 2 Diabetes : Along with Muscle Building, whey protein also helps in treatment of Type 2 diabetes. Whey protein has properties that help maintain blood sugar levels as compared to other proteins.
• May Reduce Cholesterol Levels : Whey proteins be also known to have an effect on Cholesterol levels. Recent studies have shown that consuming whey protein daily in the right amount may have a role in reducing Low Density Lipo-protein (LDL) levels or Bad Cholesterol levels in the body. Reduced bad cholesterol levels are directly proportional to good heart health.

How it Helps with Muscle Mass?

While we all know are informed about the fact that Whey Protein helps build Muscles, lets understand how it does as well:

1. Building Blocks: Provides high quality protein and amino acid which serves as building block for muscle growth.
2. Hormones: Stimulates hormones that enhance muscle growth like Insulin hormone.
3. Leucine: Whey protein is high in amino acid Leucine, which stimulates muscle protein synthesis at genetic and molecular level. (1)
4. Fast Absorption: As compared to other proteins, whey proteins are absorbed much faster and are highly bioavailable as well. (2)

Whey Protein and BCAA Intake

Proteins are vital building blocks of the body and play a key role in important things like tendons, organs, skin, hormones, enzymes, neurotransmitters and smooth functioning of all processes. Proteins are building blocks of contractile elements in the muscles and are made up of amino acids linked together like beads on strings.

Some amino acids produced by the body are known as non-essential amino acids and ones which cannot be synthesis are known as essential amino acids and have to be consumed through diet or supplements.

Whey proteins are higher in BCAA (Branch Chained Amino Acids) and also provide cysteine. Studies show high amount of cysteine boosts the cellular levels of master antioxidant Glutathione.

How to Select Right Whey Protein?

1. Source: When it comes to whey protein, the source of protein plays key role in performance and nutritional qualities. The best whey proteins are always sourced from Europe, where the climatic conditions favor better quality whey protein powder.
2. Type of Whey Protein: The type of whey protein is vital to ensure the desired results you are looking for. The cost of protein is also highly dependent on the type of protein.
3. Nutritional Label: Checking nutritional label is a mandate to ensure that in name of whey protein no cheaper proteins are added or synthetic amino acids or cheaper source.
4. Added Sugar: Ideal, whey protein supplements have no added sugar and added sugars lead to weight gain or obesity or other harmful effects.
5. Amino Acid Profile: Check for amino acid profile and BCAA content while selecting any whey protein.
6. Certification: Look for certified and quality protein manufactured in own facility as compared to proteins manufactured by third party and being sold.

Conclusion:

From the above conversation, whey protein helps with muscle building. But the key to achieving desired goal is buy right whey protein after checking all checklist like – source, type of proteins, certifications and others as discussed.

FAQ’s:

1. Is it safe to drink whey protein daily?
   Everything has side effects when consumed in excess than what is needed. Whey protein consumed in right balance with proper guidance and strength has no side effects.
2. Does whey protein instantly build muscle?
   Consuming only whey protein won’t help with faster muscle building, but consuming right whey protein powder with right training will help with building muscles relatively faster. The key is to consume right protein and amount and not over consume protein.
3. What is the best time to take whey protein?
   Simply consuming whey protein anytime of the day won’t help with muscle building. Consuming whey protein powder right after exercise helps effectively build muscle. The period of nutrient timing plays a vital role.
4. Does it have steroids?
   Whey protein is steroid is a common misconception that many people have. The truth is Whey protein is not steroid, in fact its naturally occurring byproduct of cheese manufacturing process.
5. Does it cause hair loss?
   Whey protein causes hair loss is again a very common myth prevalent in the industry for a very long time. There is no such co-relation between whey protein and hair loss.
6. Are whey proteins only to be consumed by men’s?
   Whey protein can be consumed by both men and women and has no harm when women consume whey protein powders.