Body building is the new trend among youth these days. Everyone likes to have their body in proper shape and size and flex their muscles to impress other. When you are building your body and muscles it is very important to keep track of your diet. It is said that the workout which you do contribute to only 30 percent of body building and rest 70 percent is dependent on diet and proper amount of protein which our body requires. In this article we will go through the details about whey protein.
Whey protein is very vital when it comes to protein intake and muscles. Our body requires the right amount of protein after the workout so that the body is ready for building the muscles and be in proper shape. Unfortunately, the right amount of protein needed is not fulfilled through our diet and thus whey protein comes into the picture.
Even if you are a big meat eater, it is observed that you will not get the right amount of protein or even the right protein which our body needs on a daily basis. It comes through the supplement. One of the most important and used supplements all the body builder takes is whey protein. And unlike every coin has two sides this whey protein also has many advantages as well as disadvantages in it.
What is Whey Protein?
Whey protein is the extracted version of milk protein. Yes, you heard it right!! Whey protein is prepared from milk. The surprising fact here is that about 2 liters of milk yield just 1 scoop of whey protein. Therefore, you can imagine how much of protein intake taking place, when you consume whey protein. As it is a form of milk, therefore it is considered to be very nutritious and is highly recommended for muscle building.
Different Types Of Whey Protein
There are basically 3 different types of whey protein depending on the elements present in it. These are:
- Whey hydrolyzed
- Whey isolate and
- Whey concentrate
1. Whey Hydrolyzed
This is considered to be the purest form of proteins. It contains pure proteins and no other element present in the milk. It is prepared by further processing of whey isolate. This form of the protein is mostly taken by persons who want to participate in competitions like body building, athletic meets etc. It is usually believed to be a heavy food and requires immense workout to incorporate the protein into your muscles. As it is the purest form, usually the whey protein bottles are sold at a very high price.
2. Whey Isolate
Whey isolate has more proteins however other elements like sugar, carbohydrates and even fat. This is prepared by further processing of whey concentrate. The whey isolate can be taken by anyone because it is rich in essential ingredients which our body requires daily. However, it is advisable for people who often exercise and undergo workout every day. It is less expensive as compared to whey hydrolyzed.
3. Whey Concentrate
Whey concentrate is nothing but the powdered form of milk. It is not a filtered form. The ingredients present in milk, the same is present in the whey concentrate. Therefore, it is often cheap and easily available. The protein content is less whereas the sugar and fat content is high. You can consume this regularly as an alternative to milk.
Advantages of Whey Protein,
1. Stimulates Growth
It stimulates the production of IGF – 1 which in turn stimulates growth. IGF-1 is responsible for growth in human beings; therefore consuming the right dose at the right time will help to promote growth.
2. Grow Muscles
Proteins are the building blocks in the body. They help in growth and development. Whey proteins are raw proteins that help to boost the immune system along with helping you to grow muscles. Therefore, it contributes to mass and builds muscles.
3. Repairs Damaged Tissues
Whey protein contains amino acids and this acid is responsible for the growth of muscles. It is a common observation that when you do work out many tissues are damaged as much as they are built in the body. Whey protein replaces everything that our muscles are losing while we do work out. Therefore, it is highly recommended for people who opt for regular workouts.
4. Detoxifies the Body
It helps to detoxify the body by making the production of glutathione greater in number which at the end leads to the boosting of immune system. Detoxification is a natural process and whey protein helps the organs in the body to remove the toxic substances and in turn cleanses the body from inside. This in turn also helps in getting a stronger immune system.
5. Pain Killer
It is a common thing that after workouts, you usually witness pain in different parts of the body. At times you also feel tired and fatigue.
Whey Protein has major four amino acids which act natural pain killers and thus it reduces the pain in our body during the course of our early days of workout.
It helps in the fast gaining of muscles as the body makes full use of the proteins in the best way it can.
6. Reduces Hunger Pangs
Whey protein is one of the best supplements to curb your hunger. You feel full almost all the time and do not end up eating junk foods. However, it is important to eat healthy along with taking this supplement.
The advantages of whey protein are many and apart from the ones mentioned above, it is also useful to reduce the fat content in the body, reduces inflammation, good supplement for type-2 diabetes, reduces blood pressure and above all maintains the protein level in the body.
Ideally, whey protein consumption does not have any disadvantage as it is a powdered form of milk and we all know the importance of milk in our diet. The only disadvantage comes in form of cost and excess consumption which are discussed below.
Disadvantages of Whey Protein
- Whey protein products which are available in the market are much expensive and are not affordable for normal person who enters the gym for body building. The cheaper one’s are not of good quality and is often full of sugar in it.
- Cheaper quality products are not digested as compared to that of the good quality one.
- Some protein supplement are relatively low in calories and some are often more contributing to sometimes gain in weight.
- High Intake of whey protein may lead to the increase of protein inside our body and thus can lead to increase of metals in the blood which is not considered as a good sign for the healthy body.
Who Should Take Whey Protein?
Whey protein is not for everyone. We consume food which has proteins present in it and that is sufficient for normal body functioning. Now the question arises why and who should consume whey protein? The answer is simple.
- If you are going for daily workouts and the food intake does not provide the required amount of protein, then it is recommended to go for whey proteins else you should ignore it completely. Just doing your regular activities or exercises does not require added supplements.
- The person who are willing to participate in competitions like athletes, body builders are advised to take whey protein. It not only fulfills the protein content but also gives them the stamina and strength required for practice.
Apart from the above 2 categories, no other person needs to be on whey protein. It is also important to drink a lot of water if you are taking these supplements. The primary reason being, it promotes circulation of the protein to different parts of the body and keeps you hydrated all the time. Example if you usually drink 8 glasses of water a day, then increase the water intake to 10-12 glasses daily.
It is also important to note that do not exercise by consuming whey proteins alone. Always remember that diet and good nutrition are extremely important for the body to be up and running. Whey protein is just a supplement and not the whole food. Therefore, continue your normal diet as usual along with the supplement. Refrain eating junk, oily and fatty food to get the maximum benefits of this protein.
Does Whey Protein Affect Kidneys?
There is always a talk that any supplement pressurizes the kidneys and is not good for health. However, this is not the case with proteins. Undoubtedly, whey proteins have a high content of protein and many believe that kidneys find it difficult to filter the same.
However, this is a myth. The reality is kidneys are involved in the process of filtration and proteins can be filtered too. The only thing is you need to do is drink lot of water which can help the kidneys to filter the supplements.