A BEGINNER’S GUIDE
When it comes to burning fat and building muscle, protein (and particularly whey protein) is a nutrient that will make or break your results. If you’re confused about how much protein you need, which type of protein is best, or when you should eat it, our easy-to-digest manual will help you separate protein fact from protein fiction.
Here’s the lowdown on the mightiest super-food known to man.
WHAT IS WHEY PROTEIN?
Wait! Before you slip that delicious chunk of cheddar into your mouth, stop for a second and think about what you are missing. Yes, before the cow’s milk became cheese, it gave birth to whey from which a collection of globular proteins have been isolated to create whey protein, one of the mightiest super-foods known to man. According to Wikipedia, whey protein is a combination of beta-lactoglobulin (65%), alphalactalbumin (25%), and serum albumin (8%), which are soluble in their native forms. Whey has the highest biological value of any known protein.
Your typical glass of milk contains two proteins: casein (approximately 80%) and whey protein (approximately 20%). Whey is more soluble than casein and also has a higher quality rating. It’s often refereed as “Gold Standard” of protein.
Is whey a complete protein?
Absolutely! In fact, it is one of the most complete form of protein which is both natural and of a very high quality. Whey contains all the amino acids the body requires for muscle-protein synthesis. And when it comes to absorption and utilization of protein, whey ranks on top.
What are the advantages of whey protein?
Let’s say you want to lose weight on a low-calorie diet, and you are worried about preserving your precious lean muscle mass. What’s the whey out? According to latest research, people who upped their intake of quality proteins such as, whey, burnt fat more effectively than those who just avoided calories while taking in less protein.
Leucine, an essential amino acid found in whey protein, helped them achieve that. Studies have also revealed that whey protein, helped them achieve that. Studies have also revealed that whey protein has a role to play in reducing blood pressure and protecting people against infections and bugs.
In a nutshell, with all the amino acids the body needs in the right proportions, whey is imperative for maintaining good health. Also, the mantle of the protein with the highest biological value goes to whey. It is the protein the human body uses most efficiently. (104 for whey protein vs 100 for eggs, 74 for soy protein and 54 for wheat).
What are the disadvantages of whey protein?
There is only one. It’s out of reach for most people due to its high price. The cheaper ones are usually full of sugar and are not easily absorbed by the human body. However, if you are serious about protein intake, the benefits of good whey outweigh the disadvantage. It is well worth the sacrifices you will be making. And while there isn’t a daily recommendation of the quantity of whey one should consume everyday, according to research, an average adult needs approximately 46-56 grams of total protein each day to maintain healthy body.