Whey Protein is designed specifically for athletes and bodybuilders wanting to burn fat but maintain vital muscle mass at the same time. Believe it or not, Whey Protein is extremely common and you've probably taken it in some form since childhood. The reason for that is that it makes up 20% of the two proteins found in cows milk (the other is Casein). So when you pour milk with your next bowl of cornflakes, you're getting more than just a bowl of fibre. Yoghurt is also a great source of a bodybuilding supplement as the clear substance found on top is actually Whey Protein. |
To get the stuff that we know as Whey Protein, it has to be extracted, processed and filtered in order to remove fat and carbohydrates. The filtering is essential because the protein becomes separated from all the non-essential chemicals.
Is there just one "Whey Protein"?
The short answer is no. Whilst it's often known as "one product," there are actually three types which have a variant degree of filtering. They are: Whey Protein Concentrate, Whey Protein Isolate, and Whey Protein Hydrolysate. If you're on a budget, Whey Protein Concentrate is the best option but note it has gone through the least processing out of the three.
Whey Protein-Fast Absorbing
The favourite amongst bodybuilders is Whey Protein as it's great for after a workout and helps to maintain and build lean muscle mass fast.
Whey Protein Isolate (WPI)
The next level up is Whey Protein Isolate (WPI) which is a much more concentrated version than the one above. It's filtered for longer periods to make the protein much more condensed when taken. A typical dose of can contain at least 95% of Whey Protein and is a favourite amongst users due to its low fat and carbohydrate content. It's also great for bodybuilders as well as it gets absorbed into the muscles extremely quickly.
Whey Protein Hydrolysate (WPH)
Whey Protein Hydrolysate (WPH) is the most highly processed of all the whey proteins and perfect for after workouts as its absorbed quickly. The downside is that its the most expensive out of the 3 due to been put through hydrolysis. Hydrolysis breaks down the Whey Protein into tiny peptides which enables the body to digest it easier and absorbed faster into muscle. Its the ideal protein for a workout!
Most producers add all three proteins together so that you can reap the benefits for your workout. Its best to read the label before purchasing to ensure the product contains what you're looking for.
The "King of Protein Supplements" is universally revered to be the best at boosting protein synthesis. It produces better results than Casein and Soy. Whey Protein builds muscle and has many benefits. It rapidly digests to produce bigger and better muscles. The secret to the rapid digestion is the amino acids. They're absorbed rapidly into your bloodstream and transported to your muscle to start protein synthesis. No product does this quicker.
Recently in France, a group of researchers discovered that those who drink Whey Protein, have protein synthesis increase by up to 70%. When taking Casein, their protein synthesis, only improved by 30%. The only way that can be explained the incredible results from Whey Protein was due to the rapid digestion.
As you receive rapid blood flow to the muscle tissue, the delivery of essential nutrients from oxygen to glucose supports your body's recovery after a workout.
Believe it or not, this powerful supplement isn't just produce muscle. It can actually stimulate weight loss at the same time. On average, users taking Whey Protein over 12 weeks can expect to lose at least 5lbs and gain muscle. There are similar products such as Soy, but they don't have the same impact by a mile compared to Whey Protein.
The golden rule with Whey Protein is to take it at least 30 minutes before your workout and 30 minutes afterwards. In this case, the Whey Protein gets quickly absorbed into your body providing essential amino acids to pack in muscle fast. Eating essential foods such as eggs and chicken can also help during this critical period.
It's advisable to take upto 20g before a workout to boost strength and endurance and up to 40g after your workout to boost recovery time and protein synthesis.
If you fancy a day off from the gym, you can also take 20g first thing in the morning (this prevents muscle lost from the night before) and as a snack to support your muscle growth.
You should also consider taking 20-40 grams of whey protein as soon as you roll out of bed. This will stop the muscle breakdown that occurs as a result of fasting overnight. You can also drink a 20-40 gram whey shake as a snack between meals to boost muscle growth and support fat loss.
Recently, 158 adults between 20-50 years took part in a 12 week study with BMIs over 30 (30 plus is considered obese). Whilst reducing their food intake by 500 calories, one group drank a whey protein shake before breakfast and dinner and the other group drank a placebo. Both ate the same diet and drank shakes at exactly the same time to ensure a fair result.
After 12 weeks, the results showed that both groups had lost weight but the group who consumed Whey Protein had lost a lot more weight. At least 6.1% of their body mass was reduced with Whey Protein and maintained their lean muscle mass as well. A reduction of 6.1% of body mass is a significant achievement when weighing up the risks against heart disease, diabetes etc when people have a high BMI. Believe it or not, 1lb of muscle will burn up to an additional 50 calories a day so if you want to lose weight, its advisable to maintain lean muscle mass.
If you want to start building muscle and lose weight then Whey Protein should be one of your first options. It is a natural substance with proven results to maintain lean muscle mass whilst burning fat at the same time. Its best to use it as part of a wider training programme i.e. weight training with a healthy lean diet.
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