Whey protein powder is a by-product (liquid portion) obtained during the cheese production process. Whey protein powder contains all nine essential amino acids. Regular consumption of protein supplements increases body strength, endurance, muscle building and post-workout recovery. Whey protein powder supplements are easy to digest and easily absorbed by the body.
Types of Whey Protein:
According to nutrient requirements, there are three types of whey protein supplements:
Concentrate: Concentrated protein type protein powder supplements contain about 70% to 80% protein. Whey concentrate also contains adequate amounts of lactose, carbs and fats.
Isolate: isolate protein contains about 90% protein. Iso whey protein is processed enough to make it lactose, carbs and fat-free. Some of the best whey protein isolate supplements from brands like Dymatize Nutrition, Ultimate Nutrition, Scitec Nutrition etc., are packed with all the essential nutrients the body needs to stay healthy. The best part about isolate supplements is that our body can quickly absorb them.
Hydrolyzate: Hydrolyzed protein supplements are generally considered to be the purest form of whey protein and have the highest absorption rate as they are easy to digest. Hydrolyzed whey protein powder contains about 90% protein and zero per cent lactose. Some of the best hydro include Dymatize Iso 100.
Of these three types, you can choose any style according to your fitness goals.
Who Should Use It?
Whey protein supplement use has many benefits, and especially if you are in fitness, this supplement is essential for you. Many brands sell good quality protein powders that are very effective in enhancing your fitness if you are looking for all these benefits.
Whey Protein Powder Supplements Benefits:
1. Muscle Building
Whey Protein supplements are easy to digest and contain a lot of nutrients that help build muscle. Whey Protein powder is typically made with a high amount of the amino acid leucine, which helps in muscle-protein-synthesis. This protein supplement also helps in the rapid recovery of muscles. You can also choose Whey for muscle building as it is low in fat, sugar and carbs, which ensures that you do not consume any unwanted or harmful calories.
You can find Whey Protein Powder specially formulated for women and men, containing various minerals and vitamins for muscle building. Consumption of some of the best whey supplements like Ultimate Nutrition ISO Sensation, Dymatize Iso 100, Muscletech Nitrotech etc., ensures that you only have a protein portion. The price of whey protein supplement in India is very affordable. In addition to being reasonably priced, these supplements also help get lean muscle mass without worrying about fat deposits; thus, you can easily choose Whey for bodybuilding.
2. Muscle Recovery
After a hard workout session, our body needs a lot of nutrition to cope with muscle wear and tear. Most whey powders contain BCAAs and glutamine, which help in faster muscle recovery after a workout session.
3. Weight Loss
Whey protein supplements are high in protein and low in carbs or fats, which can help in weight loss. There are many protein powders for men and women, which help in weight management and are specially formulated, keeping in mind the sexes’ body types.
Powder promotes weight loss by suppressing your appetite. So, you can choose protein powder for weight loss without any other thought. Here, you can get buttermilk protein brands online for weight loss like Dymatize Whey, Musclepharm Whey, Need Whey etc. Whey Protein supplements promote weight loss by suppressing your appetite, thus reducing the excess dose—calorie intake.
Uses & Dosages:
Kick Start your fitness regime with two scoops of whey supplement every day. This excellent protein supplement will help keep your muscles well nourished. To make a protein shake, mix the protein-rich whey powder with water or skimmed milk, then shake it well in a blender to avoid any lumps. You can also use almond milk to make a protein shake.
Whey Protein Powder You Take Is Based On Your Workout And Protein Goals:
An athlete or a very active person needs about 1.2 to 2.0 grams of protein per kilogram of body weight.
Bodybuilders need about 1.4 to 1.7 grams of protein per kilogram of body weight.
A regular gym-goer, who is not into hardcore weightlifting, can consume a protein of 0.14-003 per kilogram of body weight.
It also depends on your gender, such as:
An adult male may need 1.5 to 1.7 grams of protein per kilogram of body weight.
An adult woman needs 1.2 to 1.4 grams of protein per kilogram of body weight.
First, read the instructions on the pack of whey supplements, as different brands have different instruction sets. However, you can usually take 1 to 2 scoops of protein powder and mix it with a glass of water or almond/skimmed milk to make a protein shake. You can get it after 30 minutes of a hard workout session. If not a shake, you can use buttermilk at home to make delicious dishes like cookies, cakes and much more.
Why is Whey Protein Powder Better Than Other Proteins?
Whey protein is produced from milk, which has all the nutrients and benefits of whole milk. Milk contains two types of proteins, one casein and the other whey protein. Casein also includes all the nutrients that whey protein contains, but it is a slow digestive protein. Therefore, for faster absorption, you need to have whey protein. It contains all the nutrients such as amino acids, vitamin B complex vitamins and other whey proteins. So, in almost every way, whey protein is better than other proteins.