Whey Protein

Whey protein supplements are the most common and most preferred protein supplements for muscle building. Whey protein powders are the go-to protein supplements because they contain pure protein and very few carbs and fats. Whey protein supplements are preferred by athletes, bodybuilders, and fitness enthusiasts to build lean muscle, prevent muscle breakdown, and improve muscle synthesis.

What is Whey Protein?

Whey protein is derived from the liquid part of milk that separates from the curds during cheese production. It is widely utilized as a protein supplement. Whey protein is often considered a complete protein, which means it contains all nine essential amino acids that your body needs to function properly. Whey protein is highly digestible and quickly absorbed by the body, making it an excellent choice for post-workout recovery.

Not only does it help build and repair muscle tissue, but it also supports weight management and can even aid in reducing appetite. Whether you're an athlete looking to enhance your performance or simply someone wanting to add more protein to your diet, whey protein is a friendly and convenient option that can help you reach your health and fitness goals.

Types of Whey Protein Supplements

Whey concentrate

Whey isolate

Whey Hydrolyzed

Because of the hydrolyzation, which functions almost as a pre-digestion process, hydrolyzed protein gets absorbed rapidly which helps you obtain the fastest protein absorption. Whey hydrolyzed protein helps to recover faster after an intense workout. On the other hand, hydrolyzed protein may lack some of the naturally existing advantages that concentrate has.

Each type has its benefits and considerations, so it's important to choose one that aligns with your fitness goals and dietary needs. Whether you're looking to build muscle or support your overall health and wellness, there's a whey protein out there that's perfect for you!

How are Whey Protein supplements Made?

Step 1 - Milk Collection

Fresh milk is collected from dairy farms. Milk consists of two primary proteins: casein (80%) and whey (20%).

Step 2 - Cheese Making Process

Separation: The curds are used to make cheese, while the liquid whey is drained off and collected for further processing.

Step 3 - Whey Filtration

Microfiltration: The liquid whey is passed through microfilters to remove unwanted fat, lactose, and other non-protein substances.

Ultrafiltration: Further filtering helps concentrate the protein content while removing more impurities like carbohydrates and minerals. This step is crucial in ensuring a higher protein yield.

Step 4 - Concentration

After filtration, the liquid whey is typically 6-8% protein. It is then concentrated to 35-85% protein, depending on the desired end product (whey protein concentrate, isolate, or hydrolysate).

Step 5 - Spray Drying

The concentrated liquid whey is then dried using a method called spray drying. In this process, the liquid whey is atomized into a fine mist and exposed to hot air, which evaporates the water, leaving behind dry whey protein powder.

Step 6 - Processing into Different Forms

Whey Protein Concentrate (WPC): This product contains 70-80% protein, with the remainder being carbohydrates, fats, and lactose.

Whey Protein Isolate (WPI): This product is further processed to contain 90-95% protein, with minimal carbohydrates and fat.

Whey Protein Hydrolysate (WPH): The protein is enzymatically pre-digested to make it more absorbable. This is often used in premium or medical-grade protein products.

Step 7 - Adding Flavours

At this stage, flavors (such as vanilla, chocolate, or strawberry) and other ingredients like sweeteners, stabilizers, and thickeners may be added, depending on the product formulation.

Benefits of Whey Protein Supplements

1. Provides High-Quality Pure Protein

Whey supplements can be an excellent source to add to your daily diet. It can help you to fulfill your daily protein requirements as one single scoop of high protein powder can provide up to 20g-25g of protein.

2. Helps Promote Muscle Growth

Muscle mass starts to decline as we age. Excess muscle loss can lead to multiple chronic diseases. A combination of strength training and a healthy diet can prevent excess muscle loss. Whey protein is a good source of branched-chain amino acid called Leucine which helps to promote muscle growth. Hence consume the best protein supplement to prevent age-related muscle loss, as well as for improved strength (2).

3. Helps Prevent Muscle Breakdown

The primary focus of a high-intensity workout is to avoid muscle breakdown caused by a lack of protein synthesis in the muscles. This can occur when attempting to increase muscle size without adequate protein intake. Isolate protein powder is quickly absorbed into the bloodstream, promoting protein metabolism and preventing muscle breakdown.

It is important to note that a negative protein balance can lead to similar negative effects, which is why taking whey protein supplements can help maintain muscle size, and strength, and support protein synthesis. However, it is crucial to maintain a balance between maintaining a sufficient protein reserve and overall health as excessive reliance on supplements may have adverse effects.

4. Helps to Control Cravings

The feeling of hunger is caused by the release of ghrelin, which can contribute to cravings for snacks. Research has indicated that incorporating whey protein supplements into one's diet can greatly reduce these hunger pangs. This helps you to avoid consuming extra calories which can lead to weight loss (3).

Adding whey to your diet may promote fat loss. Whey protein can help to boost your metabolism resulting in more calorie burning. It can also help to maintain muscle mass when losing weight.

5. Helps to Boost Immunity

Antioxidants are important for a healthy immune system. Antioxidants help to reduce oxidative stress and prevent chronic diseases. Glutathione is the most important antioxidant in our body. However, glutathione production in the body depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply.

Whey supplements provide all the essential amino acids that help in the production of glutathione, thus improving your body's antioxidant defense against harmful pathogens.

How to Choose the Best Whey Protein Supplement?

• Quality of Protein

The quality of whey protein can vary depending on its protein source. Look for protein powders that have whey sourced from Germany in Europe. When it comes to whey supplements stick to ingredients mentioned as whey protein Isolate, whey protein concentrate, or hydrolyzed whey protein.

• Amount per Scoop

The amount of protein you need depends on your lifestyle. If you live a sedentary lifestyle, then you need 0.8-1g of protein per body weight. But if you live or aspire to an active lifestyle then you need a higher amount of protein.

Look for the amount of protein per scoop and the percentage of protein per scoop. If a brand is providing 24g of protein in a 31g scoop, then the percentage of protein per scoop is 77%. This is a good benchmark to determine if you should buy any protein supplement.

• Amino Acid Spiking

Some whey protein powder in India adds amino acids like glycine and taurine to meet the label claim. However, these amino acids are not as beneficial to muscle building as leucine, isoleucine, and valine. Hence always look for a label to find out the amino acid profile of the supplement.

• Added Sugar

Added sugar may enhance the taste of whey protein supplement but does very little for the health. Avoid whey protein supplements that contain added sugar.

• Added Digestive Enzyme

Whey protein can be difficult to digest for some people hence look for whey protein supplements that contain added digestive enzymes like enzymes.

What is the Best Time to Take Whey Protein Supplement?

• For Muscle Gain

• For Weight Loss

Consuming whey protein is excellent for fat loss. Protein can help you boost your metabolism and control your appetite. Consuming a whey protein shake between your meals can help you feel fuller for a longer period (5). This can aid in weight loss as you tend to avoid eating unhealthy food as a snack.

• For Improved Exercise Performance

Our muscles undergo a continuous cycle of breakdown and repair depending on our level of physical activity. Engaging in high-intensity exercise necessitates an additional supply of dietary protein for muscle rebuilding and growth. Imagine your muscles as a stack of building blocks that are toppled during intense exercise, and whey protein as extra blocks that can fortify the structure when you rebuild it.

Scientific studies indicate that incorporating additional protein, such as whey, into our diet can enhance gains in muscle mass, strength, and the speed at which our muscles repair (known as muscle protein synthesis), especially when combined with an appropriate workout routine.

• For Weight Gain

To increase your muscle mass, it is important to consume more calories than you burn during your workouts. Some individuals incorporate whey protein into their daily routine to obtain additional nutritious calories. In this situation, the timing of when you consume the protein is not as crucial for achieving desired outcomes.

If you intend to use whey protein for this purpose, which includes increasing your calorie and protein intake, it may be beneficial to have your protein shakes in between meals so that they do not diminish your appetite for other foods. For a shake with higher calorie content, consider adding milk or nut butter to provide an extra boost of healthy fats.

Why Choose Fast&Up Whey Protein Supplements?

FAQs

1. Can Whey Protein Be Taken Daily?

Yes, Whey protein can be taken daily. Whey protein offers health benefits and takes care of daily protein requirements. It is recommended to take at least one scoop of whey protein every day.

2. Is It Necessary to Take Whey Protein Powder?

Consuming 0.8-1g of protein per body weight every day is necessary. Most of the protein can be consumed through food. However, it can be challenging to consume protein-rich food every day. Hence it is recommended to take protein powder to fulfill the daily protein requirement. Whey protein is a high-quality protein powder that is also easy to absorb.

3. Does Whey Protein Contain Testosterone?

No, whey protein does not contain testosterone. Testosterone is a male sex hormone and cannot be acquired from a food source.

4. Does Whey Protein Contain Steroids?

A good quality whey protein supplement will not contain steroids. Look for whey protein powders that are banned and substance-free.

5. Can Diabetic People Consume Whey Protein?

Yes, diabetic people can consume whey protein. Whey protein can be helpful for diabetic people. Whey protein slows gastric emptying, stimulates insulin and gut hormones, including incretins, and reduces postprandial blood glucose, especially when consumed some minutes before a meal. Always consult your health care professional before taking whey supplements.

6. Can You Drink Whey Protein on A Keto Diet?

Consuming a whey protein drink in a well-formulated keto diet is ok. Whey protein isolate is the best type of protein to consume with a keto diet as it contains minimal carbs.

7. What Is the PDCAAS Of Whey?

Protein Digestibility Corrected Amino Acid Score evaluates protein quality. It compares the amino acid composition of a particular food to what our bodies require. The best PDCAAS value of a protein is 1. Whey protein is a high-quality protein and has a score of 1.

8. Is Whey Protein Considered Lactose Free?

Whey protein is made from dairy products; hence it contains some lactose. People who are lactose intolerant can still consume whey isolate as it contains very less to no lactose.