Whey Protein: Benefits, Dosage and Side Effects
Practically whey protein is a dietary supplement containing the so-called BCAA, i.e. the three Branched Chain Amino Acids (leucine, valine, and Isoleucine), which are also the main components of muscle proteins and are considered necessary for the maintenance of muscle tissue, reserves of muscle glycogen and the creation of muscle mass. These amino acids cannot be produced by the human body. Whey Protein is considered the King of Proteins!
What is whey protein?
Whey Protein is the remnant of milk coagulation during the cheese production process. Contains all the elements that are soluble in milk after the pH drops to 4.6 during the coagulation process.
It consists of 5% soluble lactose in water, with some minerals and lactoalbumin. The fat is removed and then processed for human consumption. Treatment can be done by simple drying, or the relative protein content can be increased by removing lipids and other non-protein materials. For example, drying by spraying after filtrating it with a membrane separates whey proteins.
Whey protein is the collection of spheroidal proteins isolated from whey. Protein in cow’s milk is 20% whey protein and 80% casein. This protein is usually a mixture of beta-galactoglobin: ~65%, alpha-lactalbumin: ~25%, bovine serum albumin: ~8%, and immunoglobulin.
Why Consume Whey Protein?
Your muscles aren’t going to build – especially after hard exercise and strength training – when proteins are degraded faster than ever. Whey protein contains in a spoonful as much protein as a whole chicken breast and can be a very good ally if you want to accelerate muscle growth and alignment.
In addition, when you consume it after exercise, whey protein helps produce insulin, encouraging muscles to absorb glucose and replenish energy, while lactoferrin and lactoperoxidase boost your immune system.
Several studies claim that when someone exercises with weights and consumes 2 g/kg body weight Protein per day maintains his muscle tissue and loses fat.
What are the types of whey proteins?
There are 3 types of whey proteins.
Concentrated type of whey with protein
Contains small amounts of carbohydrates, fat, and lactose. For those who are severely intolerant or vegetarian, there is also whey protein of plant origin – such as rice protein, soy protein, hemp protein, and even pea protein.
When is it used?
If you want to gain muscle mass. Condensation of this type has elements that speed up the process of anabolism.
Whey Protein Isolate
Whey Protein Isolate It is low in carbohydrates and fats and less than 1% lactose. It also has a high content of pure whey protein and BCAAs, considered as the best protein you can use.
When is it used?
To regenerate the muscles because it makes rapid absorption, and you need to consume it immediately after training.
Hydrolyzed whey protein
This protein provides maximum bioavailability and releases all important amino acids.
When is it used?
Hydrolyzed Whey Protein provides the building blocks for the restoration of muscle fibers helping in the recovery process.
What to watch out for when buying whey protein
Like any dietary supplement, whey protein should not be taken recklessly. By loading the body with proteins you interfere with the rhythm of metabolism by burdening the liver and kidneys with extra work! Even with overconsumption, urea and uric acid may increase. Notice the following:
- Sodium concentration
- If the product has protein serum with pigment
- If it contains sweeteners, flavors and additives, and
- Dosage – Depends on its purity rate (varies from product to product) and must be indicated on the packaging
What Foods Contain High Levels of Protein?
- Milk
- Yogurt
- Cheese
- Almonds
- Buckwheat
- Tahini
- Chicken
What are the benefits of Why Protein compared to other proteins?
Whey protein is the highest quality protein along with beef colostrum. It is absorbed much faster than all other proteins and is the ideal choice when the goal is quick recovery. In addition, it contains large concentrations of leucine – the ”key” amino acid for protein synthesis.
In addition, whey protein contains the amino acid cysteine which is a substrate for the synthesis of glutathione in the body, the most powerful antioxidant of the human body, and also contains lactoferrin, lysozyme, lactoperoxidase. peptides that help support our immune system.
If you take enough protein from the diet, do you need supplements?
It is not necessary to consume protein supplements if you can receive the same protein quality and quantity from your food intake. Of course, the speed and ease of use of a protein supplement ”untie’s” the hands of many busy athletes and trainees.
Whey protein, saturation, and weight loss
Research shows that whey protein intake immediately before and immediately after resistance training leads to a decrease in fat and an increase in muscle mass. In addition to several studies, it appears to enhance weight loss through fat loss and maintenance of lean body mass when combined with a calorie deficit diet. Also, it’s high saturation score helps us feel more full during the day
How is whey protein best consumed?
The ideal way to consume whey protein is within the first 30 minutes after training along with water or another drink depending on your goal! In addition, it could also be used as a snack during the day or as a pre-competitive snack in some cases.
Dosage and Side effects
You need 20-30g whey protein immediately after training depending on your weight!
You could use a similar amount an hour before practice. Dosage of more than 40 grams in 1 dose does not provide any additional benefit. In addition, it is necessary to use it in endurance events of more than 1.5 hours in a quantity of about 10 g/litre of sports drink due to the intense muscle catabolism observed in over-resistance events.
Possible side effects of whey protein are its effect on renal and hepatic function, ketonemia, ketonuria, azouria, dehydration as well as slight calcium loss (1 mg/1g. Pro). All this can happen if the protein is overconsumption or if the supplement contains other “prohibited” ingredients.
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