If you are putting in hours in training, running, swimming, and lifting dumbbells, it’s natural to expect results. But if you are not making the same efforts in having the right diet to support your workout regime, the effect of your hard work might be a little disappointing and slow.
By the right diet, we mean rich in Protein, which not just repairs and rebuilds muscles after a strenuous workout session but also serves as an energy source during a prolonged or intense workout session. Protein supplements are unsurprisingly the most popular muscle-building supplements among bodybuilders. Whey protein powders can be consumed in a variety of ways, including protein smoothies, protein bars, and capsules.
Whey is a complete protein, which means it contains all nine essential amino acids required for protein synthesis. These amino acids are referred to as "essential" since your body cannot produce them naturally hence you must combine them in your diet.
Whey Protein - Overview
Whey protein is a protein isolate made from whey, which is the liquid element of milk that separates during the cheese-making process.
Milk includes two forms of protein: casein (80%) and whey (20%).
Whey is present in milk's watery part. When making cheese, the fatty portions of the milk coagulate, and the whey is separated as a byproduct.
After being separated during the cheese-making process, whey goes through many processing steps to form what is commonly known as whey protein – a powder that is added to shakes, meal replacements, and protein bars.
Types of Whey Protein
There are three types of Whey protein : concentrate, isolate, and hydrolysate.
The primary difference between them is how they were processed.
l Concentrate comprises around 70-80% protein, some lactose (milk sugar), and fat, and has the finest taste.
l Isolate includes 90% or more protein; less lactose and fat; it lacks many of the beneficial elements present in whey protein concentrate.
l Hydrolysate also known as hydrolyzed whey, has been pre-digested to allow for quicker absorption. It induces a 28-43% higher insulin surge than isolation.
Whey protein concentrate appears to be the best overall alternative to fulfill the protein requirements of your body.
It is the least expensive and preserves the majority of the essential elements present naturally in Whey. Many bodybuilders and athletes enjoy the flavor, which is due to the presence of lactose and fat.
How Whey Protein Effects Your Muscle Mass And Strength?
Whey protein supplement is most commonly used to improve muscle growth and strength. It is popular among athletes, bodybuilders, fitness models, and others trying to increase their performance. Whey protein supplement stimulates musclestrength and growthin the following ways:
Building blocks: It contains protein and amino acids, which act as building blocks for muscular development.
Hormones: The fundamental purpose of insulin in your body is to cause your cells to absorb and store sugar (glucose) from your blood. To some extent, it also promotes cells to take in amino acids (proteins) and lipids (fats).
Leucine: It contains a lot of leucine, which has been shown to increase muscle protein synthesis at the molecular and genetic levels.
Fast absorption: When compared to other forms of protein, whey protein is rapidly absorbed and used by your body.
Whey protein has been demonstrated to be very beneficial in promoting muscle development. Muscle protein production is normally at its peak following exercise.
When Is the Best Time to Take Whey Protein?
People frequently inquire about the ideal time to take their protein powder.
This is determined by your health and fitness goals. Depending on whether you want to lose weight, gain muscle, or recover muscle, you can consume whey protein at a specific time of day.
Based on your personal goals, these are the optimal times to consume protein.
For Weight Loss
One of the most crucial nutrients that your body needs for fat reduction is protein.
A high-protein diet can assist boost your metabolism and decrease your hunger (9Trusted Source).
Protein powder suppresses your hunger by reducing the levels of the hunger hormone called ghrelin while boosting levels of appetite-suppressing hormones such as glucagon-like peptide YY (PYY), peptide-1 (GLP-1),and cholecystokinin (CCK) (10Trusted Source, 11Trusted Source).
Consuming protein powderor bar between meals may lead you to consume fewer calories later in the day.
For Muscle Growth
Protein is vital for muscle growth.
To gain muscle and strength, you must ingest more protein than your body naturally breaks down during resistance training or weight lifting (15Trusted Source).
The ideal timing to ingest whey protein for maximum muscle building is a debatable topic.
Protein supplements are frequently recommended by fitness enthusiasts 15-60 minutes after exercise. This time period is known as the "anabolic window," and it is considered to be ideal for getting the most out of nutrients such as protein.
A recent study, however, has revealed that this window is substantially broader than originally anticipated.
According to the International Society of Sports Nutrition, taking protein up to two hours after an exercise is best for muscle mass development.
For Boosting Exercise Performance and Recovery
Athletes frequently ask when it is appropriate to consume protein for performance and recovery.
Combining protein with a carbohydrate source during and after exercise may increase performance and recovery while decreasing discomfort.
Protein, whether ingested alone or with carbohydrates, can assist in boosting both performance and recovery after resistance exercise.
For most people, getting enough protein is more essential than getting enough protein at the right time. Athletes who engage in weight training can benefit from ingesting whey protein before or after a workout.
Keep in mind that if you already consume a lot of protein, adding whey protein on top of that is not necessary.
A recommended dose of Whey protein is 1-2 scoops (about 25-50 grams) per day.
It is advised to follow the serving recommendations on the product packaging. Excess whey protein consumption might result in digestive difficulties such as nausea, gas, diarrhea, discomfort, and cramps.
List Of The Best Whey Protein Products In The Market
FB Nutrition is one of the most trusted brands that are manufacturing and selling premium quality Whey Protein Powders. All the products by FB Nutrition are designed as per ICMR guidelines, so they are safe to fulfill all your nutritional needs. Whey protein powder from FB Nutrition is an extremely beneficial approach to increasing your protein intake without putting your health at risk. Here are the two amazing protein powders that are easily absorbed by the human body and help in building the desired body.
- Unique 100% Whey Protein Isolate
Imagine consuming a whey protein that not just fulfills the protein requirements of your body but also tastes amazing. FB Nutrition’s Unique 100% Whey Protein Isolate is ideal for muscle growth and tissue repair. It comes in two amazing flavors - Chocolate And Butter Scotch. With 28.464g protein, 5.52g BCAA, 4.34g L-Glutamine, and 0mg cholesterol, it is an ideal whey protein powder for the growth and maintenance of your muscles.
- Super Whey
FB Nutrition’s Super Whey Protein Powder is ideally designed after a lot of research for fitness enthusiasts who aim to have lean muscle growth. This powder comes in Rosemilk, Butter Scotch, and Chocolate flavors and has a high protein level. Each serving of 33.3g (1 Scoop ) of Super Whey contains 127 Kcal energy, 21 gm protein, 0.39 gm fat, 5.3 gm Carbohydrates, and 8 mg L-lysine. This product has been clinically testedand is safe to use on a regular basis.As we conclude, we hope you will make the right choice regarding protein powders. FB Nutrition is selling certified and tested whey protein powders and other sports supplements. If you wish to know any further about FB Nutrition’s products, you can get in touch for guidance.