Whey protein is obtained from the cheese-making process. It is a supplement that can be incorporated into the diet of vegetarians who eat dairy and eggs but not in that of the vegans who do not eat any animal products at all.
It is a prevalent myth that vegetarians and or vegans do not get enough protein irrespective of any type in their diet; however, there is no reality in that. The average diet is 14-18% protein while an average vegan diet is merely lower at 10-12%.
The requirement for protein improves as the activity level does. However, you do not have to go extreme no matter how active or athletic you are or have become. Also, it is key to bear in mind that there is a restriction to how much protein a body can utilize at a time.
Whey Protein by the Numbers
An average person requires around 0.8 grams of protein every kilogram of body weight. A sedentary person might need about half of the mentioned amount. For a very or hyperactive person, the amount slightly increases with some athletes, bodybuilders, and others requiring as much as one full gram of protein. In some cases, as they need as much as 1.2 grams per kilogram of body weight.
The American Heart Association suggests that protein should be restricted to around 35% of the daily calories or less for safety, with most of the high protein diets coming in around 20-30%.
To know how much protein is safe in reality, it is crucial to consider that the first 30 grams of protein consumed in a meal are required or used to build muscle. This is a myth that athletes consume hundreds of protein foods or drink large vats of whey protein supplements to get big muscles and is a dangerous one.
It is advisable and better to keep the protein amount to a safe level in the overall diet. Also, remember that eating excess protein at one time doesn’t do well at all.
Research conducted by the University of Texas Medical Branch found that two adults’ groups did not get an increase in their muscle mass when they took large amounts of protein. Spreading protein all through the day allowed for better digestion.
Why Whey Protein?
Whey protein is the most like skeletal muscle and has higher amounts of the amino acids arginine and lysine, both important to stimulate the release of a particular growth hormone. IGFI is an anabolic hormone, which is a natural alternative to steroids.
Whey protein also is a good, natural source of glutamine which helps the athlete with fatigue and overtraining. Whey protein, a complete protein source, is the only natural food source of branched-chain amino acids. These amino acids are utilized by the body first for exercise and then for resistance training. Whey is an amazing source of leucine, which is required to build muscle.
Whey protein has been shown to stabilize blood glucose and slows the absorption of glucose into the bloodstream.
How Whey Protein is Utilized During Exercise and Digestion
When you exercise, your body breaks down your energy from the food you consume. The proteins are transformed into free amino acids and then used to give energy to the muscles.
Training for heavy resistance will enhance the rate of muscular breakdown and protein synthesis for up to 24 hours after completing the workout. Where new protein source during the period of recovery is nil, the process of breakdown will continue. Similarly, it will exceed the synthesis of protein to muscle mass leading to muscle mass loss.
Athletes are recommended to consume protein both after and before their workout including using fresh protein and protein supplements. Protein supplements in the form of whey are offered by every whey protein exporter to gyms and muscle builders.
Additional Benefits of Whey Protein
In addition to the benefits already mentioned, protein also lowers the hunger level and can increase fat-burning potential. Whey has two bioactive compounds that release hunger-suppressing hormones: these include CCK and GLP-1.
Glutathione offered by a glutathione powder exporter can also aid in the growth of some tumors and minimize the risk of infection. Studies have revealed that mice that were fed whey had 50% tumors less than casein. Also, the tumors they did have were slow to grow.
Whey protein also helps in slow bone and muscle loss, especially in older folks. Whey also has the anti-microbial protective lactoferrin, which promotes wound healing.
Warnings Regarding Whey Protein
There are a few disadvantages related to protein. Too much intake of whey can cause liver damage. Those having issues with lactose may not digest protein. However, several people can handle whey protein isolate that has less content of lactose to deal with.
Whey protein is among the most common supplement types and must be easy to find. However, different brands have differing protein amounts and might have different calories per serving too.
A high protein diet, including one that is high in protein, can increase the risk of dehydration in athletes. It is important to note that three out of four people may be at risk of dehydration at any point during the day and those people may actually be chronically dehydrated.
Last Word
Like other types of protein, it is important to get the right amount of whey protein. Too much whey protein can pose serious medical threats while too little can lead to a protein deficiency. Balance is the key!
