Whey Protein Benefits
Fitness enthusiasts worldwide swear by the fact that different supplements especially can give the strength and stamina required to do intense workouts. Whey protein is one such protein source that is loaded with nutrients.
Whey protein can help in muscle growth. Whey protein is derived from the milky water that we get while making cheese. When you open a, It is 80% casein and 20% whey. It has numerous essential nutrients and a whole range of health benefits that make it crucial for your fitness journey.
Whey protein helps in hunger control, weight management, increases glutathione levels in the body and burns excess fat. But the most crucial benefit of whey is that it helps to build strong muscles. Taking a whey protein shake when you are feeling tired or stressed can also help alleviate mood as it increases the level of serotonin in the brain.
Protein is essential for the body to build new cells and take care of organs. If you are working out intensely in the gym or have just started your fitness journey but do not take the correct quantity of protein, your progress will be slow.
Benefits of Whey for Muscle Building
Let us look at different ways in which whey protein benefits muscle building.
Complete Amino Acids: Everyone is aware that protein is the essential element to build cells in the same way amino acids are essential to building muscle in our body. Whey protein provides all the essential amino acids that the body requires for muscle synthesis, which aids in the growth of muscles. It is a good source of all the nine types of amino acids that our body needs.
High in Leucine: Since whey protein is rich in amino acids, Leucine is one of the essential amino acids found in whey in high quantities. It also prevents the body from muscle breakdown. Our body does not produce Leucine even though we need it to grow more powerful muscles. That is why consuming whey protein is crucial for muscle building.
Fast absorption and recovery: In comparison to other types of protein powder, our body can quickly absorb whey protein. And quick absorption means that the body repairs muscles at a faster rate after an intense workout session. When your muscles repair fast, you have a better recovery. It ensures that your body is strong enough to have consistent and intense workouts to push your muscles more, which leads to muscle building.
Boosts muscle growth: As the body ages, our muscle growth slows down and leads to fast growth. We cannot stop this process because our bodies are designed to act this way with age. But with regular strength training and muscle growth, along with enough protein intake, can serve as a preventive measure. So by taking whey protein, your body can increase muscle growth and strengthen them by preventing muscle loss.
Why use whey protein?
The benefits of Whey protein are not only limited to those who want to grow bigger muscles and bulk up, such as bodybuilders and fitness professionals. There are numerous benefits of whey that many people are not aware of.
Drinking whey protein can reduce hunger cravings which means it can help in losing weight. It is also believed that including this drink in your diet can help to reduce some types of cancer like prostate and colon by improving the immune system. It also acts as a mood lifter after a stressful day at work.
For fitness enthusiasts, protein is a game-changer in determining the level of muscle growth in the body. So, when you cannot meet the requirements of protein from your daily diet, you can opt for whey protein. It will cover up some of your daily needs of protein in the body.
The body digests and absorbs whey quickly when compared to casein which takes longer to digest. Whey also supports muscle synthesis and quick recovery.
How to take whey protein?
There are two timings for taking whey protein:
- About 10-20 grams of whey protein in water, milk, or any flavored drink before workout. It will help to increase muscle growth and strength.
- After an intense workout, about 20-40 grams of whey protein in water, milk, or any flavored milk. It will help in protein synthesis.
Now, these are not the fixed measure to consume whey protein because the protein requirement is also based on many factors like age, body weight, gender, activity levels. Looking at all those criteria, you can determine how much protein your body needs and then take the appropriate amount.
But we cannot forget that whey protein is a supplement, so we also need to be on a good diet where the body stays healthy and strong. And try to stay away from whey protein powders that can have sugar and other added derivatives like sweeteners and flavors which may have extra calories. Go for a brand that provides quality whey protein per serving and has good reviews.
Are there side effects of using whey protein?
When you consume whey isolate, it may cause mild gastrointestinal problems such as gas or bloating, so start slowly and carefully when you have it for the first time. Whey protein is a protein source, but it also has calories.
Excessive protein intake will also lead to unwanted weight gain as the calories pile up. Anyone with chronic medical conditions should first consult their doctors before taking whey protein or any form of supplement.
Whey protein is a pure and raw form of protein that is perfect for vegetarians as well. It aids in muscle building, weight management, and mood enhancement. As it is a by-product of milk, it contains essential amino acids.
If you aim to build strong and bigger muscles to enhance your physique, you should include whey in your diet. Whey protein will help you gain muscles and support your body to hit more intense workouts. Try to consume whey protein in your diet to get stronger and bigger muscles.