Whey protein is used by athletes, bodybuilders, and weightlifters. But what is it? How does it work?
Whey protein is the highest quality of protein derived from milk protein. Milk protein is made of two parts: Whey protein (approximately 20%) and Casein (approximately 80%). As far a supplements go, Whey protein is the best form of protein to take; you get all the advantages of protein without the excess fats and lactose sugars milk protein has. It is also the highest rate in the biological value chart: Whey Protein Isolated 159-170 (or “100” because there’s no such number as higher then 100%), and Whey Protein Concentrate 104 (again, “100”).
Before Exercise
According to some studies, consuming whey protein along with some form of carbohydrate prior to exercise increases the anabolic response of the body. Some studies suggest that there may be more benefits to drinking supplement prior to workout, but research needs to be done.
If you choose to drink whey prior to exercise, it has been recommended drinking it about 30-45min prior to exercise. This allows the body to digest the protein before you start any physical activity.
Post Exercise
Studies have also shown benefits to consuming whey protein post exercise. After exercise, an increase in protein synthesis and protein breakdown occurs; Whey protein post exercise helps to prevent the breakdown of muscles and speeds up recovery.
There is a debate on how soon after a workout you have to drink whey protein. You will find that most people suggest that you have a window of 30 minutes of finishing a workout, while in recent times I have read that it may actually be within 15 minutes of exercising. More research needs to be made. For the time being I would suggest drinking it as soon as you are able…whether that is soon after or around the 30 minute mark.
Breakfast
Whey protein for breakfast, what a great concept! People often say that breakfast is the most important meal of the day, and they are absolutely right. Breakfast is the first meal since your last meal the day before. That is somewhere around 8 to 12 hours of not eating. What makes whey the perfect first food for breakfast is it quick absorbing capabilities. It is a great way to reintroduce nutrients back into your digestive system. It also helps to increase protein synthesis and keep the body from using muscle as a fuel source.
So pull out your blender, add your favorite fruits, ice, juice and a scoop of whey!
Whey will not make you fat!
Whey protein will not make you fat. As previously stated earlier in the article whey does not contain fat or lactose sugars. Ladies, whey will also not make you build masculine muscles. In order to do that other supplements along with a lot of hard work and dedicated hours lifting heavy weights will result in larger and more pronounced muscles.
Whey is definitely a big part of my training. I make sure to drink a water bottle with one scoop of whey after every exercise. I find it speeds up my recovery time and that it has helped me maintain a healthy and fit body.
Is whey a part of your exercise regimen?
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