I am a food freak, not just any food but good quality food, if I can get my protein from every day food sources such as meat, chicken, beef and fish for me that’s the best, but there are some days that training gets out of hand and I truly do try to kill the beast inside and train hard. On those days I want to make sure that I do get plenty of protein, after all, it is the building block that muscles require to grow.
What is whey protein?
Whey protein is very popular and most of us have heard of it, you see it advertised in most popular fitness magazines and websites, but the question we really want to know is what is it, what it does, and where does it come from.
Whey protein is essentially the left overs from the coagulated milk during the production of cheese, after the milk has coagulated the fat is removed and then it can be used as an additive to different processed foods, the most common process is done by drying, protein can be increased by removing lipids and other non-protein substances. In simple terms, whey protein is a globular “somewhat water soluble” protein that is isolated from the whey itself.
Concentrated whey proteins come in different forms
Concentrated whey protein contains low but significant amounts of fat, cholesterol, and carbohydrates in the form of lactose and usually contain anywhere between 28% -90% protein by weight.
Hydrolysates are proteins that are predigested and partially hydrolyzed making it easier for the body to metabolize and digest, but are often more expensive.
Whey protein isolate is probably the most popular protein found in most supplements, isolates use a process to remove almost all of the fat and lactose, however whey protein isolates are usually lower in bioactivated compounds but are more concentrated containing about 90% protein by weight.
Whey protein benefits
Whey protein is a great source of concentrated branched chain amino acids which not only helps improve muscle synthesis, ongoing studies have shown that whey protein can help reduce the risk of heart disease, cancer, and diabetes, other benefits of whey protein include:
- Fuel muscles
- Improve metabolism
- Improve muscle recovery times
- Increase fat loss
- Increase bone density
- Boost energy
Whey protein for the elderly
As men and women age protein synthesis can slow down, many times the elderly tend to consume less protein which is one of the causes for reduced muscle mass and bone density, taking a whey protein supplement can help prevent muscle loss and maintain normal bone density levels.
Whey protein and bodybuilding
Consuming whey protein after intense or vigorous exercise can help boost muscle hypertrophy, strength training and whey protein consumption go hand in hand and can help increase lean muscle mass.
There have been many studies that prove that proteins high in essential amino acids can significantly improve protein synthesis and reduce body fat while at the same time reduce triglycerides and insulin levels. Whey protein is a great alternative for those athletes who are lactose intolerant.
What is the best whey protein?
This is when things can get complicated, that’s kind of like asking what’s the best gasoline to put in your car, there are so many different companies that sell whey protein which can often make them all seem the same or very similar, some whey protein supplements are diluted and mixed with other substances making the actual concentration of whey protein very low.
Many legal steroid companies such as CrazyBulk mix whey protein with other important nutrients, making sure you get the right amount of protein, along with other key ingredients that improve oxygen flow and increase nitrogen retention in the muscles.
Another popular whey protein is called Body fuel from (Bauer Nutrition) which is a high-grade whey protein, no fancy packaging just quality ingredients.Body fuel contains glutamine, it also has 7g of BCAAs per serving of which 3.4g come from Leucine.
If you like reading labels you can always go to your local GNC or any other supplement store that will surely have some decent whey protein products, the main thing to look for is that the protein to serving ratio. A 30 gram serving of any decent whey protein should have around 20-25 grams of whey protein per serving.