Your Supplement Guide to Whey Protein Powder
Whey protein powder has quickly become one of the most popular supplements on the market, and for a good reason! If you’re serious about your health and trying to gain extra muscle during your gym routine, we’re here to give you all the in’s and out’s of using whey protein as a supplement. Your body needs protein to create muscle, but not all protein powders work as well as whey protein powder.
If you’re asking yourself, “what makes whey protein supplements stand out above the rest?”, this guide will take you through all the benefits whey protein has to offer, along with all you need to know about whey protein. Including possible side effects, dosage recommendations, and the different types of whey protein on the market. We’re here to help you decide if whey protein is the best supplement for you.
Whey Protein Powder: Is it good for you?
Whey protein is one of the most studied supplements on the market, making it many people’s first choice. It has been tried and tested, with many people claiming they have seen excellent results. But, is it good for you?
The answer is yes, as long as it is taken correctly. Whey contains a large variety of amino acids which are essential for your health. It is great for gymming and will help you increase muscle and lose body fat, but it has many other health benefits as well. It is packed with nutrients that can positively affect your overall body health. It’s no wonder this supplement is taking over the market.
What Are The Benefits Of Whey Protein Powder?
Whey protein can give your health many beneficial effects that aren’t necessarily only for gyming. For example, powerful amino acids can aid with wound healing, or whey protein can add extra nutrition for someone who is recovering from a long-term illness. Athletes benefit from its ability to aid in muscle gain.
Source of top-quality protein: Whey protein is a source of highly concentrated protein so you can be sure you are getting enough in your diet if you are taking a daily dosage. The amino acids that make up whey protein are extremely digestible, making it one of the best protein sources for your gut. If you need additional protein for health reasons, or to help you gain muscle for the gym, whey protein is one of the best supplement options available.
Builds muscle: Whey protein has been a go-to supplement for people aiming to reach their body goals in the gym for years. If you are working out regularly and have an adequate diet, taking whey protein supplements can enhance your workouts and help you see results quicker. Protein is essential for muscle growth in your body, and whey protein is a great source to encourage this growth.
It contains many BCAA’s (branch chain amino acids) which are some of the best muscle-enhancing amino acids on the market. Studies have shown that the benefits of whey protein on muscle development outweigh other forms of protein supplements such as casein. If you have an insufficient amount of protein in your diet, or you need to boost muscle gain, you can benefit from whey protein as a daily supplement.
Reduces inflammation: Another great health benefit of whey protein is that it can reduce slight inflammation and signs of chronic inflammation when taken in high dosages. Reducing inflammation can highly benefit your health, as chronic inflammation has been recognised as the cause of diseases such as heart disease, arthritis and certain diabetes.
Taking whey protein powder to reduce inflammation is important if you spend a lot of time lifting heavy weights, or doing exercises that put a strain on your joints. It may prevent signs of joint pain or arthritis from emerging due to long-term training.
Aids in lowering blood pressure: Some studies have found that whey protein benefits people with high blood pressure. Results have shown that it could aid in lowering blood pressure in certain individuals. High blood pressure is one of the leading causes of heart disease, so this health benefit of whey protein makes it an incredible supplement if you are looking to prevent high blood pressure.
Increases antioxidants: antioxidants such as glutathione are extremely important to reduce oxidative stress in our bodies. Oxidative stress is linked to some chronic diseases and should be prevented as much as possible. Our bodies produce glutathione from amino acids such as cysteine. Because whey protein is a good source of amino acids it can also boost your body’s production of antioxidants to support overall health.
Keeps you full for longer: The high protein content in whey means it will keep you full for longer, and it can subdue unwanted cravings you might have throughout your day. This is great if you are trying to lose weight, or take in fewer calories per day.
Are There Side Effects Of Whey Protein Powder?
Too much of a good thing can turn bad, and taking too much whey protein in your diet can leave you with unwanted side effects such as digestive issues, diarrhoea, and a bloated stomach. Other side effects include:
- Feelings of fatigue
- Stomach cramps
- Headaches
- Nausea
- Lack of appetite
- Feeling thirsty
Taken in moderation, whey protein is generally a safe and healthy supplement to take. Most people benefit from the supplement when they take it in the correct dosages.
Protein Powder And Whey: Are they different?
There are numerous different types of protein powders on the market today and all have different benefits. Some are derived from plant-based ingredients such as soy, hemp, and pea, and others are derived from animal products such as eggs and meat.
Whey protein is made up of whey, which is the protein part of cows’ milk and a byproduct of cheese making. This is then made into the protein powders we’re familiar with today. A great benefit of choosing whey protein supplements is that it’s a very high-quality protein, as it contains all 9 essential amino acids. Alternative proteins often don’t contain all these amino acids, and plant proteins can sometimes be difficult to digest.
For this reason, whey protein has been rated above the rest. However, if you are allergic to milk or following a vegan diet you may need to opt for a plant-based protein powder instead.
Whey Protein Powder Available at Prime Growth Nutrition
- Heavy Nation Whey Protein.
- USN BlueLab 100% Whey Protein.
- SSA Supplements Diet Whey Protein.
- USN Hydrotech Whey
Can you drink whey protein powder every day?
It is safe to drink whey protein every day as long as you are taking the correct amount. If you’re not consuming enough protein in your food diet, it is recommended to take about 1-2 scoops of whey protein powder daily.
The best time to drink whey protein powder:
Whey protein can be taken as both a pre-workout and post-workout supplement. Although, the most beneficial time to take whey protein is after your workout. Your muscles take on a lot of strain during a workout, they need time to recover along with the right nutrients.
Since whey protein is extremely high in amino acids and proteins, it can aid the repair process for your muscles after a workout. This is when your muscles and body will absorb the most, and you will gain the benefits. Taking whey protein directly after your workout is the best way to get the most out of your supplements.
Who can’t drink whey protein?
Whey protein is generally safe for most individuals to take, although if you have an allergy or sensitive digestion, you may need to be cautious and do some research before taking whey protein supplements.
If you are allergic to dairy products, and you know you are lactose intolerant, whey protein may cause you to have indigestion, bloating, or an upset stomach. Always consult with your Dr regarding any allergies you have, but it may be a good idea to choose a plant-based protein powder in this case.
Whey protein isolate has a lower percentage of lactose than other whey protein powders. Some individuals with sensitive digestion choose this option. It can be risky to use protein powders if you have kidney disease, ensure you consult with a Dr beforehand.
Purpose of using whey protein supplements:
Whey protein is used to enhance the health of individuals for different reasons. Primarily, it is used as a gym supplement to boost the muscle growth and muscle recovery of athletes. It is also used to improve the nutrient intake of some people’s diets and improve the immune system by adding important amino acids and proteins needed in the body.
There are 3 types of whey protein:
If you are new to whey supplements it can be challenging to decide which protein powder to buy. There are 3 types of whey protein, each with benefits. Deciding which protein is best for you will depend on your fitness goals, health goals, and digestion sensitivity. Here’s a quick look at each of them.
Whey protein concentrate: This is the most commonly used whey protein powder, it is excellent because it is the most affordable and has gone through minimal processing. This means your supplement will be natural and give powerful results.
It has a well-balanced protein, carbohydrate, and fat content, giving you beneficial benefits for your health. It contains immunoglobulin which can aid immune support. Although, this may not be the best option if you have lactose allergies.
Whey protein isolate: This form of whey protein goes through more processing, which makes the protein content much higher, and lowers the carbohydrate and fat content. This is a great choice for people with a sensitivity to lactose. Most athletes and people on a diet choose this form of protein.
Whey protein hydrolysate: This is the most expensive form of whey protein on the market, but it has been developed to allow amino acids to be effectively absorbed. Because of this, it is highly effective in muscle repair or wound healing, and it works at a rapid speed. This is the best protein to take as a post-workout supplement.
Is whey protein best for muscle gain?
Whey protein contains leucine, which is highly effective in the muscle-building process. Making whey protein a popular option for people trying to gain muscle mass. It is being used as a gym supplement worldwide.
How much protein should you take daily?
The amount of protein you need daily depends on your size and body weight. The recommended daily protein intake should be around 0.8g per kg of body weight. If you are highly active and attempting to gain muscle, your protein intake may need to be considerably higher than the average amount to prevent deficiency.