Whey protein supplement How to use, its benefits and side effects

You will probably hear the name of whey protein supplement from the first days you enter the gym. Whey protein supplement is one of the most important proteins made from milk and whey. This protein increases muscle mass and body strength and endurance.

If you want to get fully acquainted with this supplement and its effects on the body and how to use it, be sure to read this article to the end.

What is whey protein?

Whey is a protein that is obtained from water collected on yogurt or cheese and has two important proteins: casein (80%) and whey protein (20%).

Note that whey protein has a bad taste and smell before and after processing. After repeated processing and flavoring, this protein enters the market in the form of whey protein supplement powder. This protein is available in different flavors (strawberry, vanilla, and chocolate) and is an easily digestible protein.

This protein helps to increase muscle mass, strength and endurance as well as weight loss. A bodybuilder can also use this protein during the cutting period. In addition, whey protein has a significant effect on the body’s immune system by affecting T lymphocytes.

Whey protein nutritional value table

Each scoop of 28 grams of whey protein contains 80% protein, 20% carbohydrates and 0% fat. We specify the nutritional value in a scoop of whey protein in detail in the table below.

Types of whey protein

Whey protein is composed of amino acids. These amino acids work to produce energy in the body. For this reason, proteins increase activity by producing energy in the body and increase the volume of muscle mass and physical strength. In the following, we will learn about the types of whey protein.

• more constant

  This type of whey protein contains small amounts of fat and carbohydrates. The percentage of protein in whey concentrate depends on its concentration. Low level concentrates have 30% protein and higher types have up to 90% protein.
  Among the types of whey protein, concentrate has a better taste. Since it is produced by the microfilter or ultrafiltration process, it has a more reasonable price than other types.

• isolated

  Most of the isolated whey supplements are fat and lactose free and contain the highest percentage of protein. Whey protein isolate is the purest form of whey protein available and contains about 90-95% protein. Since it has a low amount of lactose (or even no lactose at all), it is a very good source of protein for people who are lactose intolerant. The price of this whey is higher than concentrated whey due to its high protein purity.

• hydrolyzate

  If you are looking for a more digestible type of whey protein. You can use the hydrolyzate type. This type is one of the most easily digestible and absorbable protein material. This protein can be absorbed as soon as it is consumed and of course it will have a higher price. The hydrolyzate also has a low potential for causing allergies and sensitivities.

tip: If you want to choose between these three types of whey protein. It is better to use the concentrate type. Because this type has a reasonable price, good taste and more nutrients than other types.

The benefits of whey protein in bodybuilding

This popular supplement improves your athletic performance and increases your athlete’s strength. By eating some whey, you will inject protein and amino acid into your body and in this way you will supply the energy your body needs. In the following, we will learn about his other benefits.

1. More muscle growth

By taking this supplement, anabolic hormones (insulin) will increase in the body and will cause muscle growth. Also, whey protein provides the materials needed for muscle building (amino acids). Therefore, its main benefit is muscle building. In addition, in order to achieve your desired body, you must have a targeted and specific exercise program.

You will get the body you want with the vitamin bodybuilding program.

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2. Help to lose weight

In the process of losing weight, building muscle is very valuable; Because it increases the basic metabolism and, as a result, makes the body more thin.

To put it simply, a person with more muscle mass has a higher metabolism, which means successful weight loss. In addition, his powder will cause weight loss by delaying the feeling of hunger and reducing snacking.

3. Fast absorption and stimulation of protein synthesis

One of the most important advantages of whey protein is its quick absorption and easy digestion of this material in the body. After consuming his supplement, the protein is quickly absorbed by the muscles and is consumed.

On the other hand, another method of influencing whey protein on the body is leucine. The amount of leucine amino acid in whey protein supplement is high. Therefore, leucine stimulates protein synthesis at the molecular level.

4. Fighting prostate cancer and increasing health

A study published in the scientific journal WebMD shows that whey protein plays a role in preventing prostate cancer. Researchers found that during the treatment of prostate cancer cells, the level of an antioxidant called glutathione increased dramatically. On the other hand, antioxidants such as glutathione fight cancer by creating free radicals.

In addition to these cases, studies have shown that whey protein is effective in reducing blood pressure and cholesterol and the risk of cardiovascular diseases.

How to consume whey protein

To prepare a bodybuilding, it is enough to carefully read the following steps and follow the instructions. Of course, you should get the right dose by consulting your doctor or trainer.

ingredients

• One scoop of whey protein powder – 30 grams of protein
• A spoonful of honey or dextrose
• One and a half glasses of low-fat milk
• One gram of creatine monohydrate (optional)
• 1 gram of glutamine (optional)

Recipe

1. Put all the ingredients in a blender and combine them.

tip: If you wish, you can put some ice cubes in it or change these ingredients; Also, after consuming this protein shake, have a protein and carbohydrate breakfast.

Should we make whey protein drink with cold or hot water?

Cold or hot water? whichever is your taste; Because there is no difference!

However, whey protein denatures (undergoes chemical changes) at temperatures above 100°C, so do not use boiling water.

It’s also important to mix it with room temperature water first to dissolve it, otherwise your shake will be lumpy and undrinkable; After the powder dissolves in water, you can add some warm water to it.

Mixing whey protein with water, which has no calories, is a good idea for people trying to lose weight. Otherwise, you can dissolve whey powder with milk.

The best time to consume whey protein

Did you know that the time and manner of taking supplements are very sensitive and important? We will determine the best time to take his supplement below.

After training

If according to the plan you have to use a protein supplement once a day. Do not hesitate to take this time after training. Because after exercising, your body needs protein and carbohydrates to build muscle. Therefore, if you deliver these substances to the body sooner, your body will recover sooner and you will achieve results.

In the morning after waking up

When you wake up in the morning. You feel very hungry; Because you consumed as much protein as you had during the night. Therefore, whatever food you consume, your body quickly absorbs it and reacts to it. Therefore, the best time to consume whey protein is in the morning after waking up.

Because the body will absorb it quickly and you will get a positive result. 45 minutes after consuming whey protein shake, you can eat a complete protein breakfast and see its effects.

40 minutes before training

If you regularly do intense workouts, then your body desperately needs carbohydrates and proteins to provide energy and build muscle. So use this protein before doing these exercises. We recommend combining whey protein isolate drink with a little carbohydrate for more intensive training.

before sleep

When you are sleeping and not eating. Not eating for six to eight hours will deprive your muscles of protein and muscle growth will be slow and your body will enter a catabolic state.

So what is the solution? The solution is to mix whey protein with a slow-absorbing protein like casein before going to bed. In this way, you will provide the protein your muscles need during night sleep.

What is the permissible amount of whey protein consumption per day?

How much whey protein should we consume per day? The answer to this question depends on various factors, including your weight, age, activity level, goals, and gender.

The recommended daily amount for protein is at least 0.72 grams per kilogram of body weight, but this amount should be obtained mostly from food and intake through supplements should be secondary. First, calculate and see how much protein you have received from eggs, meat, etc. during the day, and then get the rest of the protein you need through supplements.

Whey protein dosage for weight loss

If your goal is to lose weight, whey protein can help you achieve it. It has been shown to increase metabolism and reduce appetite and reduce cravings for snacks and overeating, thereby reducing fat. If you are moderately active, 10-20 grams of protein (=about half a cup) per day is enough.

Whey protein dosage for muscle building

For muscle building, consuming whey protein is helpful and effective. For bulking bodybuilders, consuming 24-48 grams of whey protein powder (2 scoops) per day can help you reach your goals and maximize muscle growth and repair.

Whey protein supplement side effects

In addition to its benefits, his supplement also has disadvantages for people. Some of his possible disadvantages include the following:

• If you are allergic to milk, your body may also react negatively to it.
• If you have liver and kidney problems, or suffer from digestive problems, be sure to consult your doctor before use.
• In general, if people with underlying diseases take this supplement in the right dose, they will not suffer any special complications.
• Its excessive consumption causes problems such as heartache, nausea, flatulence, loss of appetite and headache.

Important points of his consumption

• To be used during breastfeeding and pregnancy with the advice of a doctor.
• If you are taking certain medications, consult your doctor to ensure that there is no drug interaction.
• Taking fake supplements is very dangerous and can cause serious side effects. Be sure to get the supplement from reputable pharmacies and centers.

final word

If you feel that your body and muscles do not get enough protein during the day. Whey protein supplement is a fast-absorbing protein source that is highly compatible with the human body. His supplement causes muscle building and increases muscle strength and endurance; On the other hand, it can help to lose weight. The importance of getting enough protein for athletes and bodybuilders is many times that of a non-athlete.

References: myprotein-dmoose