What is Whey Protein?
When milk is stored at room temperature for a few days, it separates in two distinct forms, namely the liquid and the solids. This liquid is called the Whey and has many proteins and other nutrients like Lactose. The solid can be strained out, called the Curds.
Even the Curds, when hung in a muslin cloth for a few hours, gets you the liquid or the Whey. Care should be taken not to put excess pressure on the cloth, expecting to squeeze more liquid out.
After drying the liquid, what remains is the Whey Protein Powder, used as Protein Supplement.
Types of Whey Protein
Pure Whey is the liquid that separates out of milk. Some filtration techniques used like Ion Exchange to get a more purified & concentrated variety having around 80-85% protein. This is called the Whey Protein Isolate.
There are two types of Whey Protein available.
• WPC: Whey Protein Concentrate
• WPI: Whey Protein Isolate, and
The above WPC is further processed to remove all Lactose and Fat. This form is known to have around 90% protein.
• WPH: Whey Protein Hydrolysate, a kind of pre-digested protein. The hydrolysis is a process our body employs to absorb protein. When the protein is already hydrolysed, digesting becomes easier whereas for the above two (WPC & WPI) our body still has to hydrolyse.
Good or Bad (Cheaper Variety) Whey Protein
Labels provide the vital info which helps you decide on good or bad protein. Simple mention of whey protein concentrate or Isolate, indicates a low quality or BAD protein. This is because to reduce costs, manufacturers often use either acids or high temperatures for the separation process. Both these processes harm the proteins.
If you see the words Microfiltered, Ultrafiltered or Ion Exchange you can safely assume the pack contains good whey protein!
It helps to be vigilant, after all it is your body and your health is at stake!
Benefits of Whey Protein
Whey protein, amongst others, has an extremely high value of BV index (around 104). BV or Biological Value is a measure of how well the protein is absorbed by the body post exercises. The protein helps rebuild the damaged muscles damaged during the exercise routine.
It also takes into account the inherent Amino Acids contained within the Whey Protein and considered for amino acids profile, solubility and digestibility.
Our body cannot product amino acids and needs to be supplemented from outside. Whey protein is an excellent source
Even lactose intolerant people can safely consume Whey protein, because maximum lactose is already thrown out.
Additionally, whey benefits in:
• Increased metabolism, energy and weight loss
• Quick recovery from workouts
• Increase muscle building
• Better detoxification
• Anti-aging effects, and
• Immune boosting properties
How to use Whey Protein?
1. Add it to your breakfast
Use one measured spoonful of whey protein powder to your breakfast cereal, preferably oatmeal. You can add a tablespoon of peanut butter for that extra flavor and increasing protein.
This will help you consume whey protein without any adjusting your diet too much.
2. Have a protein shake before workout
Half an hour before your workouts, have a protein shake. Workout depletes your stored carbohydrates (glycogen) and muscle breaks may occur. This shake will prevent any breakdowns and maintain your energy.
3. Eat Protein after Workout
Research shows having protein immediately after a workout feeds your muscles, increasing protein synthesis and helping the muscles maintain their strength.
4. Sprinkle protein in your last meal
This helps balance out the amino acids in your body as you sleep. This definitely assists in building muscle.
5. Drink protein before calling it a day.
Sleep breaks down the protein and your intake can certainly counteract. You can increase the overnight muscle synthesis and wake up to a stronger person.
These tips were general in nature. For any customized needs, you can either contact your dietitian or contact us.