Top 5 reasons to consume whey protein
So you have been hustling all the time in the gym, but the circumference of your biceps suggest otherwise. You were baffled with the lack of progression despite giving 101% every time you stepped into the gym, wondering what could have possibly went wrong.
If you have been grinding hard in the gym and not seeing the results, the most likely reason that’s holding you back is the lack of protein in your diet. One easy way to compensate for the protein deficiency in your diet is through the addition of whey protein, which can be easily prepared in just 5 minutes time.
In this article, we will be talking about whey protein: What is it, why should you take it, and how much should you be taking.
What is Whey Protein?
Whey protein is derived from milk during cheese production. The milk consists of 2 types of protein: Casein, & whey. Whey is encountered in the liquid portion of the milk while the cheese is being produced. Then, it went through several processes before being turned into powder form, which is what we normally known as whey protein powder.
There are 3 types of protein: Concentrate, isolate, and hydrolysate. Whey protein concentrate has the least amount of protein compared to other choices, as whey isolate and hydrolysate have gone through additional processing to produce higher concentration of protein per scoop. (assuming it’s the same dose).
5 Reasons Why You Should Consider Taking Whey Protein
1. Promote Muscle Hypertrophy & Recovery
– Amino acids in whey protein activate a particular sets of mTOR, which is a key regulator of the protein synthesis process, prompting muscle growth and aid in recovery process.
2. Assist In Fat Loss
– A diet high in protein produces thermogenic effect, which is the process of using heat in the body to burn calories.
3. Combat Depression
– Whey protein increases the availability of tryptophan in our brain, which is a key component needed to help with the production of serotonin (mood regulator) in our brain.
4. Preserve Lean Muscle Mass
– Whey protein is often high in leucine, valine, and isoleucine, the 3 main amino acids that help preserve lean muscle mass.
5. Complete Amino Acid Profile
– It’s ranked as one of the best protein source available in the market because it scores a perfect 1 out of 1 according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS). As it contains all the essential amino acids that’re required by the human body and easily digested, it should be a no brainer to include it into your diet plan.
How Much Protein Can I Take In One Sitting?
Most people have the belief that eating too much protein in one sitting is like flushing your money down the toilet, but this has proven to be wrong as research has shown that ingesting up to 100g within a short timeframe yields no difference in lean body mass. Folks who practiced intermittent fasting are the best example of this.
Your body is smarter than you thought. For example, the digestive hormone Cholecystokinin (CCK) helps delay intestinal contractions and speed in response to protein. Anytime when your stomach senses the influx of amino acids, CCK will be released to slow down the digestion process so that you can absorb all incoming protein.
What’s The Recommended Amount Of Protein?
Ideally, you should aim for 1g of protein per pound of bodyweight if your goal is to build muscle mass. For those who’re currently on a cutting phase, a recommended amount of 2.3 – 3.1g/kg of fat free mass is recommended.
WAIT! Isn’t Too Much Protein Bad For Your Kidneys?
The common myth is that too much protein can pile up the burden on the kidneys, as they need to work harder to flush out the metabolites found within the protein. The truth is that high protein intake possess minimal risk for healthy adults with properly functioning kidneys, and only those who have pre-existing kidney problems are affected by the increased protein intake.
Looking for a solution for your body? Check out our protein supplements.