Whey protein is an important ingredient in the arsenal of every fitness enthusiast. But, unfortunately, most people don't know how to use it effectively. There are many different brands and types of whey protein on the market, but you need some simple education to make sure you're money is spent wisely and that the whey protein is put to good use.
Whey protein is actually derived from milk. The protein in milk is composed of 80% casein protein and 20% whey protein. Casein is not absorbed as readily by the body, so the whey is separated from the casein and sold as a product you can by on a store shelf. After the whey is separated from the casein, all lactose and fat is filtered out. How well the lactose and fat are filtered determines the type of protein that results. There are two main types of whey, whey protein concentrate and whey protein isolate. The whey protein isolate undergoes an intensive process that removes nearly all lactose and fat, making it safer for lactose intolerant people. The whey protein concentrate has less actual protein in it, and more lactose and fat, therefore it is often less expensive. Isolate tastes better, is more pure, and is the desired choice among athletes and body builders.
Whey Protein After Workout
You could get protein from beef, chicken, eggs, and other dairy products. However, in terms of protein absorption and ease of preparation they just don't compare. It has been found that protein right after a workout slows down catabolism, a muscle-wasting state caused by intense workouts. Certainly it is easier to come straight home and prepare a delicious chocolate shake, than a plate of eggs! Whey protein provides more branched chain amino acids than the above sources. BCAAs are critical in muscle growth. Remember, even if your goal isn't to have "huge guns", muscle retention is critical in any sporting activity. And no, you won't turn into "Ahnold" Swarzenegger just by drinking protein shakes. Let's talk about how you can put this muscle building and fat burning product to use.
Most athletes choose to supplement their diet with 25 grams of whey protein per day. The best time to consume a protein drink is immediately after the workout. A study at The University of Texas in 2001 showed that whey protein mixed with carbohydrates is more effective than protein alone. So, throw a banana in your shake, or another carb source, and enjoy a delicious drink as a reward for your tough workout. Some people like to use protein drinks as a meal replacement during the day. If you choose to do this, make sure you include a fat source such as flax oil in the shake so that you can slow down the absorption of the whey. Also, when purchasing whey, check the label carefully. Many companies will market their product as "containing whey isolate" or as a "whey isolate mix" and whey isolate is listed as the second ingredient on the ingredients list, with whey protein concentrate being listed as the first. If whey protein isolate is not listed as the first ingredient then stay away.
By now you should have some understanding of the benefits and importance of whey protein when trying to lose weight or build muscle. One thing that I can recommend is that you do not try to find whey protein at your local grocery store. Most likely the product will be overpriced, and contain lactose and fat which is not conducive to your goals. You can visit a local supplements store, but then again there will be a wide variety to choose from which can be a little daunting for the first time whey protein consumer. The best advice is to seek out reviews on the internet by people who have tried products and obtained measurable results. Enjoy your path to ultimate fitness!
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