A V-shaped torso and biceps that rival Arnold Schwarzenegger's may be every man's dream but bodybuilding isn't just about pumping iron in the gym all day. How you regain all that lost muscle is as important as how you work out. And what most bodybuilders now vouch for is the supplement whey protein.
What exactly is whey protein?Whey protein is a mixture of proteins isolated from whey, which is left over when milk coagulates. It is a five per cent solution of lactose in water, with some minerals and lactalbumin (albumin contained in milk) that is removed after cheese is processed. The fat is removed and then it is processed for human foods by drying.
Muscle-builderWhey is essential in the bodybuilding world today because of its ability to be digested very rapidly. This allows the protein to become available for muscle building very quickly. Whey protein is most commonly used after workouts to help increase levels of amino acids in the blood, which are taken up by the muscles to increase mass. Whey contains more of the branch chain amino acids (BCAAs) such as leucine, valine and iso-leucine than any other protein source. Within muscle, BCAAs assist in the synthesis of other amino acids required for building, including glutamine. In addition, during exercise, whey helps open up blood flow by inhibiting an angiotensin-converting enzyme which originally constricts blood vessels. This allows better flow of nutrients to necessary areas to help repair and rebuild muscle tissues.
What exactly is whey protein?Whey protein is a mixture of proteins isolated from whey, which is left over when milk coagulates. It is a five per cent solution of lactose in water, with some minerals and lactalbumin (albumin contained in milk) that is removed after cheese is processed. The fat is removed and then it is processed for human foods by drying.
Muscle-builderWhey is essential in the bodybuilding world today because of its ability to be digested very rapidly. This allows the protein to become available for muscle building very quickly. Whey protein is most commonly used after workouts to help increase levels of amino acids in the blood, which are taken up by the muscles to increase mass. Whey contains more of the branch chain amino acids (BCAAs) such as leucine, valine and iso-leucine than any other protein source. Within muscle, BCAAs assist in the synthesis of other amino acids required for building, including glutamine. In addition, during exercise, whey helps open up blood flow by inhibiting an angiotensin-converting enzyme which originally constricts blood vessels. This allows better flow of nutrients to necessary areas to help repair and rebuild muscle tissues.
As far as supplementation goes, a supply of whey is all you should need in terms of specific protein supplements. Concentrate on getting your other proteins from whole food sources and using your whey protein powder to achieve your daily protein goals and for use in post-workout nutrition.
Immune boosterWhey can have a positive impact on the body's immune system. Weight-lifting creates stress on the body and if not nutritionally countered, it can weaken the immune system. This can mean an increase in minor health maladies such as sore throats. Whey has been shown to have the ability to raise levels of glutathione, a small antioxidant molecule produced and found in every cell of the body that hunts down toxins, free radicals and poisons to our health and escorts them out of the body.
Choosing the right supplementWhen it comes to choosing a whey protein supplement that's right for you there are two main things you need to consider: budget and quality. There are three main types of whey protein available:
Immune boosterWhey can have a positive impact on the body's immune system. Weight-lifting creates stress on the body and if not nutritionally countered, it can weaken the immune system. This can mean an increase in minor health maladies such as sore throats. Whey has been shown to have the ability to raise levels of glutathione, a small antioxidant molecule produced and found in every cell of the body that hunts down toxins, free radicals and poisons to our health and escorts them out of the body.
Choosing the right supplementWhen it comes to choosing a whey protein supplement that's right for you there are two main things you need to consider: budget and quality. There are three main types of whey protein available:
- Whey protein isolate - the most pure form of whey protein (e.g. Optimum 100% Whey Gold Standard, Mega-Pro Isolate Whey Extreme Amino)
- Whey protein concentrate - not as pure, slightly higher fat & lactose (e.g. Saputo 100% Whey Protein Concentrate, X-Pro Whey Protein Concentrate)
- Whey protein blend - a mixture of isolate and concentrate (e.g. Magnum Whey II Protein (MegaPro), Pro-Alna Whey Protein Blend)
Obviously, the more pure the product the more it costs. This is why whey protein isolate is the most expensive form of whey protein. You get what you pay for. Pure whey protein is literally zero fat, zero carbohydrate and zero lactose. It's the highest quality protein and will give you the most protein per serving with the least amount of calories. So if you have the money to spend, whey protein isolate is the best quality protein available.
Does whey cause any harm?There are no documented side-effects of whey protein, provided a person does not have an allergy to dairy proteins or does not need to restrict dairy products for medical reasons. If you are allergic to dairy proteins please consult with a physician prior to consuming any type of whey protein.
Does whey cause any harm?There are no documented side-effects of whey protein, provided a person does not have an allergy to dairy proteins or does not need to restrict dairy products for medical reasons. If you are allergic to dairy proteins please consult with a physician prior to consuming any type of whey protein.
High protein intake may be hazardous for individuals with abnormal kidney function or kidney disease. For the disease-free individual, the most serious concern with high protein intake is dehydration, because it takes a lot of water to metabolise protein. You can avoid it by drinking eight glasses of water a day.
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