Do you love your body?
Are you hitting the gym regularly to get that perfect body you have always dreamt of? But after spending so much of your time and effort in the gym, did you ever notice if you are getting sufficient proteins from your diet? If not, then here is a good chance to know and also to include the necessary “protein” in your diet. As you know, bodybuilding is the process of progressive exercise to control and develop one’s musculature.
Current studies suggest that bodybuilders should consume about 25-30% of protein per total calorie intake for maintaining and improving their body composition.
It has been advised that every day bodybuilders should intake 1 gram of protein per one pound of body weight. It is believed that whey protein supplements are essential for bodybuilding and to be consumed throughout the day especially before or after a workout and before sleep. One such kind of supplement is whey protein which helps in bodybuilding and benefits in muscle growth.
Various whey protein supplements for bodybuilding are recommended for body builders to increase the muscle size, improve joint health, increase the rate of fat loss, enhance training performance and to prevent the nutrient deficiencies. Hence, protein supplements that are rich in protein are highly recommended for improving the muscle growth. Whey or casein is a popularly recommended bodybuilding supplement. Whey protein is the most preferred protein powder by the bodybuilders because of its high biological value and fast absorption rates.
What is Whey Protein?
Whey protein is one of the main groups of proteins found in milk, which is isolated from a liquid by-product of cheese production and is best protein supplement. It is commonly used as a protein supplement to promote muscle growth and to improve strength. This protein is a typical mixture of alpha (α)- lactalbumin, beta (β)-lactoglobulin, immunoglobulins and bovine serum albumin.
Whey protein consists of all the essential amino acids and serves as an alternative to milk. Research studies found that it may have anti-inflammatory and anti-cancer properties and also acts as an effective supplementary treatment for heart disease and diabetes. Strengthening the muscles of a human body with the help of supplement is the role of whey protein in bodybuilding.
Types of Whey Protein
Depending upon the process procedure whey protein is classified into three main types. They are
- Whey Protein Concentrate
- Whey Protein Isolate
- Whey Protein Hydrolysate.
The three types are differed by the amount of protein content present without any of other dairy products such as lactose (milk sugar), fat and various immunoglobulins.
Whey Protein Concentrate (WPC)
WPC contains the lowest protein about 55-89%. Other 11-45% is made up of lactose, fat and higher amounts of immune-enhancing peptides like alpha-lactalbumin and immunoglobulins. Out of the three components, WPC is the cheapest one. People with lactose intolerant will have a trouble with a higher dose of whey protein concentrate.
Whey Protein Isolate (WPI)
WPI has an average of 95% protein with minimal fat and lactose. The filtration process used for WPI keep many of beneficial qualities of the WPC. Hence, this is more expensive than WPC. For lactose intolerant people whey protein isolate is suggested.
Whey Protein Hydrolysate (WPH)
WPH has about 99% protein and is a further degraded protein. The bioavailability is more in hydrolysate and is the most expensive than other two proteins.
Health Benefits of Whey Protein
#1. Muscle building
Whey protein significantly increases muscle protein synthesis and improves the growth of lean tissue mass.
A scientific study published in the International Journal of Sports Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” And also, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”
#2. Weight Loss
Whey protein which is high in leucine, bioactive peptides, and milk calcium, helps in significant loss of body fat and shows a greater preservation of lean muscle. It also helps in reducing hunger
#3. Boosts up Immune System
Whey protein consists of amino acid cysteine, which is used to make glutathione. Glutathione is an antioxidant that repairs the cell damage and protects your immune system.
Whey protein preclinical studies suggested that it may possess anti-inflammatory and anti-cancer properties. It also helps in decreasing LDL cholesterol and total cholesterol. Whey protein may also reduce the risk of cardiovascular diseases and also lowers the blood pressure. It improves the quality of skin, nails and hair. It supports as an anti-aging regimen. Whey protein stimulates protein anabolism by enhancing muscle building and leaner tissue mass. It increases muscle performance and reduces post work out muscle fatigue, stands as the best whey protein supplement.
When To Use Whey Protein?
Whey protein is quickly absorbed with high biological value. It is preferred to take within 30 minutes before or after exercise. You can take the supplement throughout the day.
You can have the whey protein shake with some nuts or fish oil to slow down the digestion process of the protein supplements for bodybuilding. It also helps in maintaining insulin levels.
How to use Whey Protein Supplement for Bodybuilding?
Add 2 (two) scoops of Whey Protein to a glass filled with 6-8 oz. of water, milk or your favorite beverage and then add 1 or 2 ice cubes. Mix it up with a spoon and stir for about 20 seconds or until powder is completely dissolved.
Shake Up Your Shake
By adding fresh or frozen fruits, peanut butter, flaxseed oil, coconut and other high energy ingredients, you can transform your shake into a delicious high protein meal.
Side Effects of Whey Protein
Some people who are allergic to milk may be specifically allergic to whey. In moderate doses whey protein doesn’t cause any adverse events. However, consuming severely high doses can cause reduced appetite, cramps, stomach pains, nausea and headache.
“Each body has its art.”
So, maintain your protein levels, work out well and have a great body.
Share this piece of information with your friends and family members who are looking for muscle growth.