Whey Protein 1. 01: The Ultimate Beginner's Guide. Not all protein is created equal. Some forms of protein, such as whey, are better than others. Whey protein contains an incredible range of essential amino acids, which are absorbed quickly (1). Numerous studies show that it can help you increase strength, gain muscle and lose significant amounts of body fat (2). However. There are tons of other nutrients in there, some with potent biological effects. Whey protein has also been shown to have benefits for depression, blood pressure, blood sugar and even helping to treat symptoms of HIV and cancer (3). In fact, it is one of the best studied supplements in the world. This is a detailed article about whey protein. Whey is the liquid part of milk that separates during cheese production. Milk actually contains two main types of protein. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a by- product (4). If you’ve ever opened a yogurt container to see liquid floating on top, this is whey. Cheese makers used to discard it before they discovered its commercial value (5). After being separated during cheese production, whey goes through a series of processing steps to become what people generally recognize as whey protein. Chocolate, vanilla and strawberry flavored powders are popular. Our delicious, 100% natural whey protein powder is packed with 25g of protein, 5g of fiber, plus advanced digestive enzymes that mix easily and help avoid. So I have been reading a lot about whey protein lately. It's a staple in my diet and I'm sure for most of you, so why not know the most you can about what. We should, however, point out that there are two common types of whey protein, which you typically see as a powder mix: isolate and concentrated. Australia's widest range of Whey Protein Powders. Lowest prices, all the big brands. Reviews & loads of information to make ordering easy. It’s important that you read the ingredients list, because some of them can have unhealthy additives like refined sugar. Taking whey protein is a convenient way to add 2. This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet. Most flavored whey proteins are also pretty delicious and can be used to make healthy recipes (like smoothies) taste incredibly good. Whey is generally well tolerated, although people with lactose intolerance need to be careful with it. There are also some people who are allergic to whey (7). Bottom Line: Whey protein is a mixture of proteins in whey, which forms as a by- product of cheese production. It is usually sold as a flavoured powder, which is added to shakes, meal replacements and protein bars. Whey Protein Supplements Can Help Boost Your Protein and BCAA Intake. Proteins are the main building blocks of the human body. They’re used to make various important things, both large and small. This includes tendons, organs and skin. The ones that we must get from foods are termed “essential” amino acids. Proteins that supply all the essential amino acids are the best. Human breast milk is actually 6. Want to watch this again later? Sign in to add this video to a playlist. For information on more ways to lose weight, these may interest you: http://geni. Bottom Line: The proteins in whey are of a very high quality. They are loaded with essential amino acids, including Leucine and Cysteine. Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate. I don't believe there could be a better whey protein powder on the planet in our universe. It is the best I've had, and I'm talking since I put the first powder.There are several popular types of whey protein available. The main difference between them, is the way they have been processed. Concentrate: About 7. Contains some lactose (milk sugar) and fat, and has the best flavor. Isolate: 9. 0% protein, or higher. Contains less lactose and fat, and is missing a lot of the beneficial nutrients found in whey protein concentrate. Hydrolysate: Also known as hydrolyzed whey, this type has been pre- digested so that it gets absorbed faster. It causes a 2. 8- 4. Whey protein concentrate seems to be the overall best option. Many people also prefer the taste, which is probably because of the small amounts of lactose and fat. If you have problems tolerating concentrate, or you’re trying to emphasize protein while keeping carbs and fat low, then whey protein isolate (or even hydrolysate) may be a better option. Keep in mind that despite concentrate being the most popular form, most of the studies used whey protein isolate. Bottom Line: The main types of whey protein are concentrate, isolate and hydrolysate. They can vary in protein content, taste, digestibility and price. Effects of Whey Supplementation on Muscle Mass and Strength. The best known use of whey protein supplements, is for the purpose of increasing muscle mass and strength. Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym. The main effects of whey on muscle/strength are: Building Blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth. Hormones: It increases release of anabolic hormones that can stimulate muscle growth, such as Insulin (1. Leucine: It is high in the amino acid Leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level (1. Fast Absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein (1. Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout, but muscle protein synthesis is usually maximized in the time period after training (1. However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth. Whether protein is consumed around the workout or not doesn’t seem to matter much (2. When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better (2. When compared to casein, the evidence is more mixed. Whey appears to be effective in the short- term, but casein stimulates muscle growth over a longer period, so the net effect appears to be similar (2. However. In a study of elderly individuals who were already eating adequate protein, there was no difference in muscle growth between whey and carbohydrate, during 1. Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals. If you’re already eating plenty of meat, fish, eggs and dairy (also high in quality protein), then the benefits of adding whey will probably be minimal. Bottom Line: There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, although some studies find no effect. Whey Protein Improves Satiety and May Help Weight Loss. It is well known that protein can help with weight loss. It is the most fulfilling macronutrient, by far (3. Protein can boost metabolism by 8. In one study, eating protein at 2. Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss. Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds, while increasing lean muscle mass (3. Therefore. Whey protein can help increase fat loss, while preserving lean muscle mass. Other Health Benefits of Whey Protein. Whey is more than just a high quality protein source, it also contains other beneficial nutrients. This includes lactoferrin, beta- lactoglobulin, alpha- lactalbumin and immunoglobulins (3. Beyond just muscle, strength and leanness, whey protein can provide numerous other health benefits. This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression (4. It has also been shown to help protect against cancer, reduce symptoms of hepatitis, increase bone mineral density, improve immune function in HIV patients and increase lifespan in mice (4. The fact that whey protein is very high in the amino acid Cysteine seems to mediate many of the health benefits. Cysteine does this by raising levels of Glutathione, the main antioxidant substance in the body’s cells (5. Here is a list of even more health benefits: 1. Evidence- Based Health Benefits of Whey Protein. Bottom Line: Whey has many beneficial components besides just protein. It is high in the amino acid Cysteine, which raises levels of the antioxidant Glutathione and leads to all sorts of benefits. Dosage and Side Effects. A commonly recommended dosage is 1- 2 scoops (around 2. It is recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary. Despite concerns about protein causing kidney damage and contributing to osteoporosis, this is not true. In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys (5. However, people with current kidney or liver issues may want to avoid whey protein, or at least consult with a medical professional before taking it. Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey. If you can’t tolerate regular whey protein concentrate, then isolate or hydrolysate may be more appropriate. It is a quality protein source that is absorbed and utilized efficiently by the human body. This is particularly important for athletes, bodybuilders, or people who need to gain muscle mass and strength, while losing fat. When it comes to muscle gain and fat loss, protein is the king of nutrients. Hard Rhino offers a wide array of products at various sizes to meet your needs. From small 3. 0- 1. We offer the best prices for the greatest supplements available. In- house lab tested for quality assurance, FDA registered and CGMP practicing facility. Certificate of Analysis provided upon request. Locally packaged and shipped for convenient and fast delivery times. Use coupon code " value" to receive 5% off your first order. Hard Rhino offers a wide array of products at various sizes to meet your needs. From small 3. 0- 1. We offer the best prices for the greatest supplements available. In- house lab tested for quality assurance, FDA registered and CGMP practicing facility. Certificate of Analysis provided upon request. Locally packaged and shipped for convenient and fast delivery times. Use coupon code " value" to receive 5% off your first order. With the use of Fair Trade certifiable organic cocoa and US- manufactured natural and artificial flavor extracts. Chocolate Mint: As a dietary supplement, take 1 scoop (3. Taken 1 - 3 times daily, once in the morning, as a pre- workout, and/or as a post- workout for best results. Orange Cream: As a dietary supplement, take 1 scoop (3. Taken 1 - 3 times daily, once in the morning, as a pre- workout, and/or as a post- workout for best results. Strawberry: As a dietary supplement, take 1 scoop (3. Taken 1 - 3 times daily, once in the morning, as a pre- workout, and/or as a post- workout for best results. Vanilla: As a dietary supplement, take 1 scoop (3. Taken 1 - 3 times daily, once in the morning, as a pre- workout, and/or as a post- workout for best results. Allergens: This product contains Dairy, Dairy byproducts, Soy and/or Soy derivatives. It does NOT contain Eggs, Fish, Shellfish, Wheat, Gluten, Tree Nuts, or Sesame Seeds. GMO- Free: This is a NON- GMO ingredient manufactured using organic starting ingredients. Storage: Store in a cool, dry place. Re- seal zipper immediately after use to preserve freshness. . This product is not intended to diagnose, treat, cure or prevent any diseases. WARNING: OTC medication(s). Always consult with a qualified health physician before taking any new dietary supplement.
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